lean bulk diet plan

What do I mean by “lean bulking,” you ask? Should you eat every 2-3 hours or every 4-5 hours? Because THAT is going to be most likely to allow you to consistently get the important stuff right. As I’ve said, the meal plans are completely flexible. Like protein, a sufficient fat intake is also crucial for the overall health and function of the human body in a variety of ways (e.g. This calculation tells you that your carrying around 27 pounds of fatty mass. For example, if you were changing Tinned Tuna for Pork Loin Steaks, you must make sure that the protein/carbs/fats content remains about the same. Make slight adjustments if your calorie needs don’t match the plans. Put simply, if you’re gaining weight too quickly, you’re guaranteed to be gaining excessive amounts of body fat. The clean bulk diet plan This diet is designed specially for the purpose of increasing lean muscle mass. Lean Bulk Diet Plan: (With PDF Meal Plans) Back in 2013 the “Bulking Diet” craze reached fever pitch. If, however, you are above these body fat ranges, here’s what I recommend instead…, (Also check out How To Lose Fat and What Is The Best Way To Lose Weight Fast? Why “lean bulking” (aka focusing on building muscle WHILE minimizing fat gains) is the smart way to do this. Pick your favorites. These limits are predetermined by factors like genetics, age and gender, as well as our experience level and the amount of muscle we’re still capable of gaining. The Diet Plan. Should you eat frequently or infrequently? Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process. If it does, you’re good. Lean Protein: Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. Chicken and other foods will lose water when cooked, so you need to bare this in mind when preparing your meals. Even still, there’s no way I can leave this part out. People like to over-complicate the crap out of pre and post workout nutrition, but the reality is that it’s quite simple. I mean, anyone can gain 20 pounds of bloated fatty mass, but who wants that? Eat An Ideal Amount Of Protein. But, as much fun as that sounds, unfortunately, gaining weight fast and in excessive amounts can take its toll on our bodies, and that brings several different health risks, too. Nonetheless, as you would have seen in the video, this meal plan is tailored for you "hardgainers" out there struggling to build muscle. This popular muscle giver known as DBAL was designed as very safe and effective for male and female to bulk up, ripped and/or toned their shape in just 4-12 weeks. On average, this tends to be the sweet spot for most people. If so, I've written the ultimate guide to getting the results you want without a gym. Whole Large free range Egg (68g)Calories: 103Protein: 8.5gCarbs: 0gFat: 7.6g, Free range Egg whites (1 large 33g)Calories: 16Protein: 4gCarbs: 0gFat: 0g, Free Range Chicken Breast (125g cooked weight)Calories: 206Protein: 38.8gCarbs: 0gFat: 4.5g, Lean Turkey Ground (100g cooked weight)Calories: 155Protein: 33.7gCarbs: 0gFat: 2.0g, Turkey Breast (100g cooked weight)Calories: 165Protein: 31.0gCarbs: 0gFats: 4.5g, Pork Loin Steaks (80g cooked weight)Calories: 165Protein: 27.3gCarbs: 0gFat: 6.1g, Lean Ground Beef (100g raw weight)Calories: 215Protein: 18.6gCarbs: 0.1gFat: 15g, Lean Beef Sirloin Steak (100g / 3.5oz cooked weight)Calories: 183Protein: 30.6gCarbs: 0gFat: 5.8g, Canned Tuna (130g drained weight)Calories: 129Protein: 30gCarbs: 0gFat: 1g, Fresh Salmon Fillet 140g (cooked weight)Calories: 275Protein: 27.2gCarbs: 0gFat: 18.3g, White Fish (cod) (100g raw weight)Calories: 82Protein: 18gCarbs: 0gFat: 1g, Whey Protein Isolate Powder (per 30g scoop)Calories: 111Protein: 27.8gCarbs: 0.3gFat: 0.6g, Micellar Casein powder (per 30g scoop)Calories: 115Protein: 21.2gCarbs: 2.6gFat: 1.8g, Low-fat cottage cheese (60g)Calories: 44Protein: 6gCarbs: 3gFat: 1g. Remember, you’re looking for your lean body weight, not your entire body weight. So, if you currently weigh 150lbs, you could aim for an even 150g of protein per day (which is the old “1g per pound” recommendation that has been around for decades), or aim for some degree higher or lower depending on your own personal needs and preferences. For example, meal #3 in the 2000 calorie meal plan is chicken breast and brown rice. And the worse your calorie partitioning is, the better your body will be at storing excess calories in the form of fat rather than muscle. If you’re gaining weight too slowly, you know to eat a little more. However, a sufficient carb intake is still DEFINITELY important for fueling our training, maximizing our performance, optimizing our recovery, and basically allowing us to get the most out of the entire muscle building process. Strict. But you don’t want to gain sloppy mass (aka fat!). Before you start, you need to be critical about your current body fat levels. For example, a man with a lean body weight of 152 pounds might have a daily calorie requirement of 2800 calories. The purpose of the plans is to show you how to eat, structure, and layout your diet. Your protein intake should be 1.1-1.4 grams per pound (g/lb.) It will only lead to more body fat being gained. If your surplus is too small or simply not there at all, you’re going to end up building less muscle than you could be, building it slower than you could be, or (as is often the case) just not building any muscle, period. Growing a pound of muscle requires about 2,800 calories. Get between 20-30% of your total daily calorie intake from fat. If it’s not, and you start while in an already fat state, you’re going to have three big problems: For all of these reasons, anyone looking to do this the smart way (i.e. It takes an intelligent nutrition strategy and optimized meal plans to gain dense lean muscle mass. What I mean is, there is a limit to how much muscle you can gain, and going overboard on calories won’t lead to any more muscle than your body can maximally synthesis. There are two different ways this energy can be provided: The question is, how much of a surplus do you need? And if you’re eating more calories than your body can actually put towards the muscle building process, you’re just going to end up getting fat. If you attempt to do any of the said Let’s start with protein since it pays a major role in maintaining, repairing, and growing muscle. The idea is not to be too aggressive with the surplus, but provide enough for recovery and growth, while staying lean. The first step is to calculate your daily calorie requirements for building muscle. The less effective your workout is (and/or the worse you are at putting it into action). On a bulk, every meal should contain protein and you should aim for 2g per kg of bodyweight per day. This is your mantra for the next 28 days. Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? Those who are male or more active should usually stick more toward the upper half of their estimate. The clean bulk diet plan. Remember, just like you progressively increase the weight over time as you get stronger, you make small progressive increases to the number of calories you eat over time as well, as your lean body weight increases. Here’s how to calculate your calories into grams per day. Barry holds a Level 2 Gym Instructing Certificate, but his expert knowledge comes from over 20 years of obsessive science based research on building muscle optimally. With this said, the body can only use so much protein at one time, meaning that it is important to spread it out over the day – most importantly, before and after working out. For a cheap bulking diet, you … Of the three, protein is definitely the most important, so that’s always the one to start with. Having said that, getting these meals right will still be beneficial to your results. 170+ home exercises to choose from, with video examples for each. Again, if you’re not eating enough calories to support muscle growth, it’s not going to happen. Eat a load of food every day that surpasses your basic daily calorie requirements. Should your diet be more strict or more flexible? Although, only eat eggs raw if they’re pasteurised. Strict. Are there any supplements that – in and of themselves – build muscle? Protein. In fact, it was – and still is – a common way for professional bodybuilders to build muscle. Advice like “you gotta eat big to get big” or “eat whatever isn’t nailed down” is common. It’s a popular practice, but not a practical one for the average guy or girl looking to add muscle and get in shape. For our clean bulking diet plan, we’re going to be using the classic protein choice of bodybuilders all around the world: chicken breast. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to … What your ideal rate of weight gain is and why it’s so important. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. If it doesn’t, you simply need to adjust accordingly until it does. This popular muscle giver known as DBAL was designed as very safe and effective for male and female to bulk up, ripped and/or toned their shape in just 4-12 weeks. However, there are still a bunch of questions you might have about how to put all of the above together. So does that mean this stuff doesn’t matter? Now let’s take a look at the 12 steps you need to take to do it…. Let’s start with protein since it pays a major role in maintaining, repairing, and growing muscle. That’s because this stuff – meal frequency, eating style, food choices and diet organization, – are the factors that determine if a person’s diet ends up being Preferable, Enjoyable, Convenient and Sustainable for them (#PECS)… or the complete opposite. The 2020 Lean Bulking Plan : A ONE-OFF CHARGE AND IT'S … So important that they can make or break your results? Keep eating that amount. And that’s pretty much what a full day of eating for muscle growth could look like for you. Then let’s say they go with an even 1 gram of protein per pound of body weight. Or maybe 4? Now, I don’t know what number you’ve got, so we’ll stick with this example. I’ve been there and done it myself. Unlike muscle growth that has a limit and stops, fat storage doesn’t – that’s why you need to adopt a “lean bulking diet” plan if you want to build lean gains in muscle. Here it is all written up for your convenience: Hopefully this provides you with some insight as to how to approach and optimize your diet when it comes to building muscle. They’re a far cry from the best lean bulking meal plans for gaining muscle while staying in great shape. They are there to guide you in constructing your own daily meal plans. Let’s pretend we have an example person who weighs 175lbs and has figured out that they need to eat 2500 calories per day to gain weight at their ideal rate. The 2020 Lean Bulking Plan : A ONE-OFF CHARGE AND IT'S YOURS TO KEEP - NO MONTHLY FEE! The best sources include lean beef, chicken, fish, lower-fat dairy foods, and soy. Simply put, the workout you use and how effective it is at stimulating muscle growth is absolutely crucial to your ability to both A) build muscle (duh), and B) avoid gaining excess body fat. With this cutting diet plan we can guarantee that you will lose weight and become more lean through four weeks of healthy eating. When it comes to building muscle, your total calorie, protein, fat and carb intake (in that order) are ALWAYS the most important parts of your diet. So, how much fat should you eat per day to maximize its benefits? And the thinking behind it all is essentially this: the faster you’re gaining weight, the faster you’re gaining muscle. Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. It’s not going to make a difference to your results if you swap foods from the same food group, that has a very similar nutritional profile. Gaining strictly lean muscle tissue, without an accumulation of adipose fat is a challenge, since putting on muscle mass requires a larger than normal calorie intake, which if not controlled properly can lead to more gains of fat than muscle. Since 1 gram of protein contains 4 calories, that means their protein intake will account for 700 calories each day (175 x 4 = 700). Most notable to us, though, is the role fat plays in optimal hormone production. Absolutely not. 2-day, 3-day, 4-day, and 5-day home workouts. But here’s what it means…. And this, combined with the fact that muscle weighs something, means weight gain is certainly going to be a part of the process. Because the fatter you are, the worse your calorie partitioning will be. All we’re looking for is a decent-enough starting point, which you now have. Think about it: You sit at work all day. Next let’s say they decide to get an even 25% of their total calorie intake from fat. A diet built for muscle growth will help you better perform, progress, and recover much faster. In other words, stuff your face with a surplus of calories and watch the scales climb, without concerning yourself with putting on body fat. Add on your surplus to the maintenance level you estimated earlier, and start eating this amount each day. Be sure to stick with lean proteins such as egg whites, fish, white chicken and turkey mean, and whey or soy isolate supplements. All NEW training regime - for maximum SIZE and STRENGTH results: A 2 Phase Weight Training Plan to increase size and strength within all major muscle groups 3 Different Styles of Weight . So, how many grams of carbs should you eat per day to get these benefits? Since most supplements are dietary supplements, The Muscle Building Diet wouldn’t be complete without some recommendations. Meal #5 of the 3,500 calorie meal plan is lean ground beef and sweet potato. If you’re gaining weight too quickly, you know to eat a little less. A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Maybe you’re a great cook… I’m not, so you may want to create your own daily diet plan from scratch. Let me make this part as clear as possible. Should you do some form of intermittent fasting or eat regularly throughout the day? What Is The Best Way To Lose Weight Fast? the absorption of fat soluble vitamins). In addition to being crucial for the overall health and function of the human body and playing a ton of important roles in fat loss (everything from preserving muscle in a deficit to controlling hunger), a sufficient protein intake is also a requirement for muscle to be built. In reality, weight gain can happen fast, but muscle growth cannot. Stay on Your Feet as You Sweat. Should you eat “clean” 100% of the time or do some form of “IIFYM” (. With IF you get to plan your meals throughout the day so that you have at least 8 straight hours when you don’t eat anything. If you’re gaining weight too slowly or not at all, you’re either not gaining muscle as fast as you could be, or you’re not gaining any whatsoever. This diet is designed specially for the purpose of increasing lean muscle mass. You can cook the foods and eat them plain, but this could become quite boring, making it a struggle for you to stick to the daily nutrition goals, so add some flavour to the foods if you wish. Since carbs are responsible for providing your body with the energy needed to complete a workout, the intake levels should be adjusted on a day to day basis. And so our objective here is obvious: our surplus can’t be too big or too small… it needs to be just right. Strict. We all have different likes and dislikes. The problem is, this amount is going to vary from one person to the next based on factors like: Which is all to say that there are quite a few factors at play that make it impossible to say that one specific surplus amount will be best for everyone. Those who are female or less active both in terms of their job/overall lifestyle and how much exercise they do should usually stick more toward the lower half of their estimate. Building lean muscle requires a clean bulk diet plan, a diet rich in nutrients and low in trans fats and sugars. In reality, muscle growth is an extremely slow process. for more on the subject of fat loss.). The nutrition details of the meal plans in this guide, and all bodybuilding meal plans are accurate estimates. Include a variety of nutrient-rich foods across and within all the food groups in your diet. Because regardless of how effective any diet is, it will ALWAYS fail to work if you are unable to consistently put it into action and sustain it long-term. Let’s say that you should be eating 2,686 calories per day to build muscle. In addition, healthy fats reduce inflammation, increase heart health, and lower blood cholesterol. I state the weight of the food listed as “raw” or “cooked” so you can see the calorie and macronutrient profile of the food in whatever state it’s in. The super simple basics of getting your pre and post workout meals right. All you need to know now is what this ideal rate of weight gain actually is. As for where to get this protein from, common high-quality sources include chicken, turkey, eggs, beef, fish, dairy and whey protein powder. The most popular of these ways involves calorie cycling – aka eating more calories on workout days and fewer calories on rest days – and I am indeed a fan of this approach. Your calorie maintenance level is the number of calories you need to eat per day in order to maintain your current weight. Additional details here: How Fast Can You Gain Muscle? Set Protein Intake. Meal #1 - 1¾ C liquid egg whites, 1 whole egg, 1 tsp coconut oil, ¾ C cooked rice, broccoli, and 1 … As for where to get your carbs from, common high-quality sources include potatoes, white rice/brown rice, oats, beans, fruits and vegetables. Chicken breast is incredibly cheap—you can get a 15lb bag at Walmart for like $25, and this will last you 2 weeks. Diet Plan For Off Days 30 minutes low-moderate intensity fasted cardio (I alternate between incline treadmill and StairMaster at Level 6 where my HR usually tops out at 138-139). This technically has nothing to do with your diet. Even if you’re on a clean bulking diet plan, a small increase of fat is inevitable. Avoid or limit alcohol, foods with added sugars and deep-fried foods. Absolutely not. Why the key step is monitoring your progress and adjusting as needed. Your pre and post workout meals – aka the meals you eat before and after your workout – can play important roles in both your performance during the workout and the recovery process that comes after. Consuming a ton of excess calories will lead to a ton of stored fat. If you’re changing one lean protein food that provides 30g of protein, then make sure that your replacement food provides an equal amount of protein. I just have to cover this point because it’s amazing how many people get confused over this and unnecessarily obsess and stress over small discrepancies. After determining your total calories now it’s time to determine your macronutrient breakdown. Fortunately, I – along with many of the countless others who went through the same terrible bulking process – eventually realized this whole “get fat” approach to building muscle was dumb as shit and only ever worked well for steroid-using bodybuilders. You can eat anywhere from 3 large meals, to 7 smaller meals each day. Yes, we get it. Your Get-Lean Principles. The main cornerstone of the diet should be protein, followed by … Healthy fats may come from organic oils and nuts and help absorb vitamins in the body while also regulating hormone production. – On workout days, just throw the training session anywhere into the plan where it works best for you. So instead, I’m just going to copy and paste something I’ve previously written on this topic so I don’t have to go through the pain of forcing myself to write about something that bores me to death. Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. After determining your total calories now it’s time to determine your macronutrient breakdown. With all else (i.e. And it’s not even necessary, you just need a rough guide to work with. I cover every single thing there is to know in that guide. 200G LEAN GROUND TURKEY (RAW) 90G / 1 CUP WHITE BASMATI RICE (DRY) 1 LARGE ORANGE 242 330 86 50 8 2 0 70 21 9 1 0 ... 4500 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat 2 WHOLE EGGS 8 EGG WHILES NESTLE SHREDDED WHEAT (3 BISCUITS) ... Optimum Mass, whether in eBook or physical book format. Since they weigh 175lbs, that means they’ll eat about 175 grams of protein per day. Don’t worry too much about whether your maintenance level estimate is 100% accurate right now. There are many different methods for doing this, many of which involve complex math equations (or fancy calculators that will do those equations for you), but the quickest and easiest method of all is this: For example, a 150lb person would do 150 x 14 and 150 x 16 and get an estimated daily maintenance level of somewhere between 2100 – 2400 calories. It’s also why eating more calories and nutrients than your body can actually put toward the muscle building process will never actually lead to more muscle being built. With calories all set, the next part of your diet that needs to be set up are your macronutrients. I referred to this as “smart bulking” in an article I wrote back in 2011 (How To Bulk And Cut), and I’ve seen others refer to it as “clean bulking.”, But another popular (and more accurate) term for it is “lean bulking.”, Where or when it originated, I have no clue. But when you eat more than this maintenance amount, you end up in a state known as a caloric surplus. There are simply a list of foods and quantities to eat for each meal, but it’s your choice to prepare each meal to your taste preference. I’m so glad I pretended that you asked…. No, it’s definitely not a requirement, and its benefits are fairly minor. Meaning…. To make it happen, we first need to figure out what “maintenance” actually is. As I was saying before I rudely interrupted myself with a heading, the key to ensuring that your surplus and overall calorie intake is what it ideally should be is to ensure that your rate of weight gain is what it ideally should be for maximizing muscle gains and minimizing fat gains. A diet built for muscle growth will help you better perform, progress, and recover much faster. I know you want to start building muscle right this very minute, but here’s the thing: you may need to focus on losing fat first. And THAT is what The Muscle Building Diet is designed to do. Let’s also say they decide to go with an even 25% of their total calories from fat. Are there any supplements that are going to improve your muscle building results significantly? Even if that means waddling around like marshmallow man for 10 months out of the year. Since this example person will be eating 2500 calories per day, they’d figure out that 25% of 2500 is 625 calories (2500 x 0.25 = 625). Access to my 10 Years of Experience in 1 Plan! So…, All of those leftover 1175 calories will come from carbs. For example, you could swap chicken for turkey, or oats for bread, or olive oil for coconut oil. For our clean bulking diet plan, we’re going to be using the classic protein choice of bodybuilders all around the world: chicken breast. Because if you’re currently fat, then a diet plan that creates a calorie surplus is likely to make you fatter. For example, if you need 2,500 calories, don’t pick the 4,000 calories meal plan, you’ll just gain massive amounts of bodyfat and ruin any chance of improving your body! Once you know how many calories you should be eating each day, choose a mail plan that closely matches your daily requirements. The goal is to build muscle without gaining excess body fat. Because the realistic rate of muscle growth actually is slow… and we’re designing our diet with that in mind. Here’s what I recommend…. With that said, to maximize protein synthesis and anabolism over the course of a day, consume a minimum of 3 meals spaced no more than 4 hours apart. They’re a far cry from the best lean bulking meal plans for gaining muscle while staying in great shape. If you’re skinny, slim, lean, or around 10% body fat or less then you’re good to get started. Get my best diet and workout content, and never miss an update. Today, people want to look lean, shredded, ripped, athletic, and muscular. Indiscriminately stuffing one’s face day after day can cause even the hardest of hardgainers to put on mass. Men and women in gyms were “getting big” and gaining muscle with this diet plan. Lean Bulk Diet Plan for Women Looking to Gain Lean Muscle and Strength Jessie's Sweet Toned Body: She used a premium supplement to enhance her proper diet and workout for 6 weeks. As I explained earlier, there is a limit to the rate of muscle growth and a limit to the amount of calories your body can use for that purpose. The main cornerstone of the diet should be protein, followed by healthy fats and carbohydrates. With calories all set, the next part of your diet that needs to be set … Starvation Mode: Is It A Myth or Is It Real? Your goal with your daily nutrition is to create a slight surplus of calories to facilitate the muscle building process, and to ingest ample doses of protein throughout the day to increase protein synthesis. But where most people screw things up is in the process itself. If you want to add lean muscle mass to your frame without gaining too much fat, then you’re going to have to get the right meal plans in place. This, of course, is the complete opposite of what we want and a big part of why you never want to start bulking until you are lean enough for calorie partitioning to be in your favor. When you see eggs listed as part of a meal, cook them as you like – omelette, boiled, poached, scrambled or “Rocky Style” raw, choice is yours. Back in 2013 the “Bulking Diet” craze reached fever pitch. Remember, we’re trying to get away from the old “dirty bulking” and achieve an optimal state with these “lean bulking” diets. The example meals plans are just that – “examples”. These are high in protein and low in fat. Remember to replace whichever food you are changing with an equal amount. However, when it comes to fat deposition, more definitely equals more. Are there any supplements you need to take in order to build muscle? Steroid Diet for Lean Mass. Important Note: As I mentioned at the start of this guide, you don’t need to stress about getting your calorie requirements dead on. – swap the sweet potato for white rice and make chilli con carne with the ground beef. The best bulking diet maximizes muscle gain potential while limiting fat gain to extend bulking time and minimize cutting time. Pick your favorites. gain muscle without gaining fat) should always make sure they are lean enough before starting to bulk. It’s unlikely that the number of calories you need will precisely match the meal plans. If you’re over 14% body fat (19-24% … But yet this is how most people approach bulking. At that point, ask yourself the following question: Let’s say some example person figured out they need to eat 2000 calories per day to gain weight at their ideal rate. The same can be done with the carbohydrate and fat sources, but try to eat a variety of proteins and carbohydrates so that you’re getting a full range of amino acids, vitamins, and minerals. These gram targets whatever number of calories you need to adjust accordingly until it does # 5 of the.! As are guidelines to gain weight, not everyone is going to like Tuna, everyone! 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A guide to particular food portions that will get you to consistently get important. Lot of people who struggle to gain weight believe that they can gorge on food... Building meal plans exactly as they are lean enough before starting to bulk game. Anywhere from 3 large meals, to 7 smaller meals each day will get to... Get between 20-30 % of the year number you ’ re a far cry from the best way do! Best meal plans for gaining muscle with this whole process these steps using your daily... How to Lose fat: the TRUTH about fat loss, bulking and intermittent! To follow these generic meal plans exactly as they are set in stone and can not bands, just. Of eating for muscle growth will help you better perform, progress and. Strategy and optimized meal plans for building muscle mass, fast struggle to weight... Body will not be changed ( at least 500 calories on top of that each day whites,,! 2,686 calories per day, as this is for clarification so you know to eat a load of every... 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