Building Lean Muscle: A Diet Plan For Success

Building lean muscle requires a well-rounded approach to diet and exercise. While it's important to eat a varied diet rich in nutrients, there are some key principles to follow when it comes to eating to build muscle.

Firstly, it's important to eat enough calories to be in a calorie surplus, as eating too little may result in losing muscle as well as fat. It's recommended to eat 10-20% more calories than your target weight maintenance calories.

Secondly, aim to eat 1.6-2.2g of protein per kilogram of body weight per day, with 0.4-0.55g per kg of weight per meal. Protein is made up of amino acids, which are the building blocks of muscle. Good sources of protein include eggs, chicken, salmon, tuna, beef, shrimp, soybeans, cottage cheese, turkey, tilapia, beans, protein powder, edamame, tofu, pork tenderloin, milk, almonds, bison, and more.

Thirdly, it's important to eat enough carbohydrates and healthy fats. Carbohydrates provide the fuel for physical activity, and healthy fats play an important role in muscular health. Good sources of carbohydrates include quinoa, brown rice, chickpeas, buckwheat, and sweet potatoes. Healthy fats can be found in nuts, olive oil, and fatty fish like salmon.

In addition to these principles, it's important to stay hydrated by drinking plenty of water, and to remember that the foundation of building muscle is regular exercise, particularly resistance training.

Eat at least 1g of protein per pound of body weight daily

Eating at least 1g of protein per pound of body weight daily is a key principle of building lean muscle. This is because a high-protein diet helps to preserve lean mass during the dieting phase.

Protein is made up of amino acids, which are the building blocks of muscle. Therefore, a diet rich in protein is fundamental to building and retaining muscle mass. In addition to protein, it is also important to consume a well-balanced diet that includes healthy carbohydrates and fats, which also play an important role in muscle building, especially for athletes.

Good sources of protein include eggs, salmon, chicken breasts, Greek yoghurt, tuna, lean red meat, shrimp, soybeans, cottage cheese, turkey breast, tilapia, beans, protein shakes, edamame, quinoa, scallops, lean jerky, chickpeas, peanuts, buckwheat, tofu, pork tenderloin, cow's milk, almonds, bison, brown rice, and whey protein supplements.

It is recommended that you eat 1.4-2g of protein per kilogram of body weight per day to maximise muscle building. For a 150-pound person, this equates to about 110g of protein per day.

Consume 1.4-2g of protein per kg of body weight daily

Consuming 1.4-2g of protein per kg of body weight daily is recommended to maximise muscle building. This is alongside regular exercise and a well-balanced diet that includes healthy carbohydrates and fats, which also play important roles in muscle building, especially for athletes.

To determine how much protein you should be consuming, you must first calculate your weight in kilograms. This can be done by dividing your weight in pounds by 2.2. For example, if you weigh 200 pounds, you would divide 200 by 2.2, which equals approximately 90 kilograms.

Now that you know how much you weigh in kilograms, you can calculate your daily protein intake. Using the previous example, if you weigh 90kg and want to consume 1.5g of protein per kg of body weight, you would multiply 90 by 1.5, which equals 135g of protein per day.

It is important to note that this is just a general guideline and individual needs may vary. Consulting with a healthcare professional or registered dietitian can help you determine your specific needs and ensure your diet is nutritionally adequate.

• Eggs
• Salmon
• Chicken breasts
• Greek yogurt
• Tuna
• Lean red meat
• Shrimp
• Soybeans
• Cottage cheese
• Turkey breast
• Tilapia
• Beans
• Protein shakes
• Edamame
• Quinoa
• Scallops
• Lean jerky
• Chickpeas
• Peanuts
• Buckwheat
• Tofu
• Pork tenderloin
• Cow's milk
• Almonds
• Bison
• Brown rice

Eat a well-balanced diet of healthy fats, carbs, and proteins

Eating a well-balanced diet of healthy fats, carbs, and proteins is essential for building lean muscle. Here's a detailed guide to help you eat a balanced diet and support your muscle-building journey:

Include Sufficient Protein

Protein is crucial for muscle development and repair. Aim for a daily protein intake of 1.4–2 grams per kilogram of body weight. Choose lean, high-quality protein sources such as egg whites, poultry, lean red meat, fish, and protein supplements. Spread your protein intake evenly throughout the day to maximise muscle protein synthesis. Include a mix of plant-based and animal-based proteins, as they are digested and absorbed at different rates, providing a prolonged release of amino acids. For example, dairy products like yogurt contain both whey (fast-acting protein) and casein (slow-acting protein).

Fuel Up with Carbohydrates

Carbohydrates are essential for fuelling your workouts and providing energy for your body. Aim for complex carbohydrates such as oats, potatoes, rice, whole-grain bread, and quinoa. These high-quality carbs will help ensure that your body uses protein for muscle building rather than fuel. During your bulking phase, aim for 55–60% of your calories from carbohydrates. On non-training days, reduce your carbohydrate intake as your body's demand for carbs decreases.

Incorporate Healthy Fats

Healthy fats are essential for reducing inflammation, supporting heart health, and lowering blood cholesterol. Include polyunsaturated and monounsaturated fats in your diet, such as olive oil, peanut butter, nuts, and fatty fish like salmon and tuna. Aim for 15–20% of your calories from healthy fats. Remember that dietary fat is important, especially for fuelling moderate-intensity, longer-term exercise.

Meal Timing and Frequency

Time your meals to support your workout routine and muscle-building goals. Aim for three regular meals and a couple of snacks throughout the day. Before a workout, opt for a protein-rich meal or a protein shake a couple of hours beforehand. After your workout, focus on healthy carbohydrates and 10–20 grams of high-quality protein to aid in muscle repair and recovery.

Calorie Intake

To build lean muscle, you need to be in a calorie surplus, consuming more calories than you burn. However, be mindful not to exceed your calorie needs, as excess calories can be stored as body fat. Use a calorie-tracking app to monitor your intake and adjust as needed. During your bulking phase, aim to increase your calorie intake by about 15%.

Remember, building lean muscle requires a well-balanced diet that includes a variety of nutrient-rich foods. Consult a registered dietitian to ensure your individual needs are met, and make sure to complement your diet with an appropriate exercise routine for optimal results.

Plan and meal prep

Planning and preparing your meals is an important part of building lean muscle. Here are some tips to help you get started:

Calculate your calorie needs

Firstly, you need to work out how many calories you need to consume each day to maintain your weight. You can do this by weighing yourself at least three times a week and recording what you eat using a calorie-tracking app. If your weight stays the same, this is your "maintenance" level.

Determine your macronutrient ratio

This refers to the ratio of protein, carbohydrates, and fat in your diet. A typical diet includes 30-35% calories from protein, 55-60% from carbs, and 15-20% from fat. However, it's best to consult a dietician to determine your individual needs.

Choose the right foods

When planning your meals, opt for lean, high-quality proteins such as egg whites, poultry, and fish. Include dairy products like yogurt, cottage cheese, and milk. Whole grains like bread, cereal, crackers, oatmeal, quinoa, and rice are also great choices.

Don't forget to add plenty of fruits and vegetables, such as oranges, apples, berries, broccoli, leafy greens, and tomatoes.

Plan your meals and snacks

To stay on track, plan out your meals for the week, including breakfast, lunch, dinner, and snacks. This will help you stick to your diet and ensure you're getting the right balance of nutrients.

Meal prep

Set aside time each week to prepare your meals in advance. Cook your proteins and carbohydrates, and portion them into containers so they're ready to go when mealtime rolls around.

Stay hydrated

Don't forget to drink plenty of water throughout the day. Aim for at least a gallon of water per day to keep your body hydrated and healthy.

Be consistent

Consistency is key when it comes to building lean muscle. Stick to your meal plan as closely as possible, and you'll start to see results.

Keep your food groups in mind

To build lean muscle, it is important to eat a well-balanced diet that includes foods from all the food groups. Here are some tips on how to keep your food groups in mind when creating your diet plan:

Proteins

Protein is essential for muscle building and recovery. Aim for a daily protein intake of 1.4–2 grams per kilogram of body weight. Include a variety of protein sources in your diet, such as lean meats, poultry, fish, dairy, eggs, beans, and nuts. For example, a 3-ounce serving of salmon provides 17 grams of protein, while a cup of low-fat cottage cheese packs 28 grams.

Carbohydrates

Carbohydrates are important for providing energy for physical activity. Focus on healthy carbohydrates such as whole grains, fruits, and starchy vegetables. For example, a cup of cooked quinoa provides 40 grams of carbs, while a medium bagel has around 50 grams.

Fats

Include healthy fats in your diet, such as nuts, olive oil, and fatty fish. These provide essential fatty acids and calories to support muscle building. For example, a serving of fatty fish like salmon provides both protein and healthy fats.

Vitamins and Minerals

In addition to the major macronutrients, ensure you are getting enough vitamins and minerals, which are essential for overall health and optimal muscle function. For example, vitamin B12 is important for nerve and blood cell health, while calcium is crucial for muscle function and bone health.

Water

Don't forget to stay hydrated! Drink plenty of water throughout the day to support your body's functions and keep your muscles working efficiently.

Remember, it is important to consult with a healthcare professional or registered dietitian to create a personalized diet plan that takes into account your specific needs and goals.

Frequently asked questions