Lean-Muscle Building Diet

Building lean muscle requires hard work in the gym and a conscientious diet plan. Ultimately, the amount you grow depends on the difference between the number of calories you eat during the day and the amount that you burn. Adopting a lean-muscle building diet is not just about total daily calories however. Portion size, eating schedule and the type of foods you eat will also play a role in your gains.

Food Choices

• The decisions you make while shopping for food are paramount if you aim to build lean muscle. One great habit to adopt is making sure you read the nutrition facts label on everything you plan on putting into your body. When looking at the facts, make sure the food in question contains a good balance of calories, carbohydrates and protein, with minimal amounts of saturated and trans fats. As a rule, you should avoid any product that contains more than 15 percent of your daily saturated or trans fat allowance per serving. Smart choices for prospective muscle gainers include lean meats such as chicken and turkey, varieties of fish such as tuna and salmon, fruits, vegetables and whole grains.

  Pay attention to what you are drinking throughout the day, as beverages can supply you with extra healthy calories as effectively as solid foods can. Instead of water, choose calorie-dense beverages such as skim milk or orange juice when you are thirsty. If you are over the age of 21, a can of beer or a glass of red wine can be an acceptable way to consume extra calories while also rewarding you for the hard work you have put into your lean mass building diet.

Eating Schedule and Portion Size

• Another step you can take in your quest for lean mass is increasing the number of meals you eat per day. While the average adult tends to eat three large meals, a mass-gaining individual should try to eat six slightly smaller meals. Eat a meal every few hours that is between one-half and two-thirds the size of a normal meal. This schedule will help you gain lean mass because it allows you to take in more total calories per day while simultaneously allowing your metabolism just enough time to digest everything. This process will force your body to work constantly, burning fat that would normally be stored.