Aim to include at least one food from each category every day, with some variety in fruits and vegetables, and you'll hit the full range of micronutrients you need to look good and feel great. For more great grub, check out the 14 New Muscle Foods.

We know what you're thinking: What about my beer? Moderate drinking won't likely affect your weight in either direction as long as the calories from alcohol replace something else. If not, you'll probably gain fat.

So swap out your carbs for alcohol. If you know you're going to have two beers out at the bar later, just eat fewer carbohydrate calories or 75 grams that day.

So now that you understand the nutrition principles, let's move on to the first step in the plan: calculating how much food you'll eat each day. Mechanical tension—created by loads that are taxing to your muscles, connective tissue, and bones—is the most important stimulus for building muscle.

But you can't grow your guns if you lift the same amount of weight every workout. By incrementally increasing your loads over the course of the program, you challenge your muscles to become stronger in order to handle subsequent heavier weights.

It should be hard to complete the final reps on your final set with good form. Most guys have this flipped, investing their gym hours on their biceps, triceps, and deltoids. Those muscles are important, but they're smaller for a reason: to help larger muscles during basic actions such as pushing, pulling, lifting, carrying, and throwing.

Smaller muscles also won't grow out of proportion to the larger muscles they're designed to assist. On the Lean Muscle Diet workout plan, you do your heavy lifts first. And that means to see big gains, you'll need to work the big muscles with squats, deadlifts, presses, rows, chinups, and pullups.

Though you'll devote the majority of your session targeting your back, chest, and legs, you still won't ignore your assisting muscles. As with big-muscle lifts, you'll want to increase the amount of weight you use when necessary, but more often you'll use the same weights with the goal of piling up more reps.

This will allow you to achieve what trainers refer to as deeper muscle exhaustion, which will stimulate growth. But here's an important note: Make sure you're complementing your big-muscle exercises rather than repeating a similar motion.

For example, change the direction of the movement say, from horizontal to diagonal or vertical , the tools from a barbell to dumbbells, kettlebells, or a cable machine , and the grip from overhand to underhand or somewhere in between. Doing this works your muscles from different directions.

Think about it: You sit at work all day. You sit in your car. You plant your butt on the sofa to watch sports. Why would you go to the gym to do more sitting? Plus, almost any exercise you can perform sitting down is based on one we used to do standing up.

So stay on your feet. You'll not only burn calories but also stay more focused and engaged in your workout.

Better yet, combine multiple exercises and move quickly from one to the next with minimal rest between them. Don't sit on anything between sets either. When possible, use one arm or leg at a time. The muscles that keep you balanced and stabilized end up doing twice as much work.

All this activity will create a more efficient, more effective workout that's more likely to produce the results you want.

Now up and at 'em! Break out the calculator and determine the diet you need to gain the body you want. Estimate how many hours a week you spend training. This includes strength training and cardio as well as sports like pickup basketball or martial arts.

Pick your training intensity. Give yourself an 11 if you always go all-out. If you do a mix of intensities, pick If you're training at a more casual pace, go with 9.

Note: Use the Greyhound Formula if you're age 35 or younger and struggle to gain weight. If that's the case, rate your intensity on a scale of 11 to 13, with 13 being maximum intensity. Choose your target body weight TBW. Select a weight you think you can reach in 6 months.

If you're aiming to maintain your current weight but trade fat for muscle, follow the Skinny-Fat Stan plan. If you want to weigh 10 percent less than you do now, go with Deskbound Dan.

If your goal is to lose 10 pounds of fat without sacrificing muscle, you'll now be known as Bro-tacular Bob. Get detailed meal plans for three different body weights and weight-loss goals with the Lean Muscle Diet Nutrition Plan. And don't forget to buy the book now!

Lou Schuler, CSCS, is a National Magazine Award-winning journalist and editorial director of the Personal Trainer Development Center.

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sign in. TOP VALENTINE'S DAY GIFTS HOW TO BUILD MUSCLE HIGH-PROTEIN MEAL RECIPES MOST POPULAR WORKOUTS BEST MEN'S RUNNING SHOES. Principle No. Here's your menu. CRUNCH THE NUMBERS, TORCH THE FAT Break out the calculator and determine the diet you need to gain the body you want.

Add hours and intensity. Let's say you spend 4 hours a week training at moderate intensity. This is your "activity multiplier. Estimate your daily calories. Multiply your activity multiplier by your TBW. Find your protein needs. Figure 1 gram of protein per pound of TBW.

In this example, that's grams. Each gram of protein has 4 calories, so we have calories. Allocate your fat calories. If you like fat-rich foods nut butters, avocado more than starches, eat more fat.

While there are health benefits to all nuts and seeds, pumpkin seeds are one of the stars of the show when it comes to muscle health and maintenance. They are high in polyunsaturated fats, leucine, iron, magnesium, folate and vitamin K. Vitamin K has been shown to play a role in muscle maintenance and recovery and bone health, per a article published in the International Journal of Molecular Sciences.

Quinoa is a whole grain, like oatmeal, that provides an excellent source of complex carbohydrates, plant-based protein, vitamins and minerals.

However, it is one of the only whole grains that is also a complete protein —meaning that it contains all of the nine essential amino acids not produced by the body that must be consumed through food.

Quinoa is full of antioxidants, fiber, iron, folate and magnesium and lysine, an essential amino acid important in synthesizing protein, per a article published in the International Journal of Food Science.

Long known as the king of plant-based protein, soy-based tofu is a staple in vegetarian and vegan kitchens because of its nutrient density , antioxidant properties, high protein content and versatility. Research also indicates that protein from soybeans, the primary ingredient in tofu, is similar to whey protein in its impact on muscle growth and offers cardiovascular advantages that animal-based proteins may not offer.

Additionally, soy may provide beneficial properties, such as gut-healthy prebiotics and probiotics and isoflavones to promote bone health. This may come as a surprise, but chocolate milk provides a good mix of protein and carbohydrates that make it an excellent addition to a post-workout snack.

Williams says, "I love chocolate milk! Just be sure to compare labels and make your choice based on brands that contain less added sugar. In addition to the foods you consume, it is absolutely essential to include resistance training to maintain and build muscle.

Resistance training, often called strength training, is a form of exercise that utilizes opposing forces to make your muscles stronger. Further, it is one of the best ways to keep and build lean muscle to prevent sarcopenia muscle loss and osteopenia bone loss.

Strong muscles support the bones, reduce the risk of injury and keep your body moving properly. By including resistance training and increasing muscle, you may also notice that your weight-loss goals become easier.

Muscle tissue burns more calories at rest than fat tissue burns. So by building and retaining more lean muscle mass, you will burn more calories each day, even when at rest. American College of Sports Medicine guidelines recommend including resistance training a minimum of two times each week.

If you aren't comfortable in a gym or using added weights, even your body weight can act as resistance. Include exercises like wall squats, body-weight squats, planks, pushups and lunges to get a full-body resistance workout that you can do from the comfort of your own home and without any equipment.

Nutrition and exercise work together and complement each other to improve muscle mass and function. The research is clear: By implementing a balanced diet, including key muscle-building foods and exercise, with a specific focus on resistance training at least two days each week, you can build muscle to feel stronger, move better and enjoy a more active lifestyle at any age.

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By Julie Floyd Jones is a personal trainer and instructor whose work has appeared in EatingWell , Cooking Light , eMedihealth and other publications and websites. Julie Floyd Jones. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles.

Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. What Happens to Your Body When You Eat Eggs Every Day. The 1 Time of Day to Eat Protein for Better Muscle Health, According to Research.

This helps you meet your daily needs without trying to redo your entire meal plan. Paying attention to timing. Notice how you feel after eating and how this impacts your workouts.

You might find that having a certain amount of protein or carbs before working out makes it easier to push through. Or maybe a certain amount after working out helps reduce soreness while also building muscle. This helps identify the right diet makeup for you. Spending more time on weights.

Build lean muscle and you will gain weight. So, spend more time in the weight room when bulking up. Strength training also helps lose weight in the form of fat. This provides a firmer physique when working on your weight gain. Monitoring your results. When trying to lose weight, the scale can help monitor your results.

If the goal is weight gain, the scale can help with this too. This tells you whether your bulking plan is working or if needs to be modified. You may need to change your diet to get better results. A few simple changes to your diet can cause you to start to gain weight almost immediately.

Bulking takes more time. When bulking, expect to not see lean muscle gains for one to two months. Though, it could take several more months before really increasing muscle strength or size. Your results depend, in part, on how much and how hard you exercise. This course covers nutrition for both weight loss and weight gain.

It also discusses goal setting, lifestyle strategies, and supplementation. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles.

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J Int Soc Sports Nutr 15, 10 All Categories Anatomy Audio Blogs Behavior Change Business More. BY: ISSA DATE: What Is a Lean Bulk? Benefits of Lean Bulking Bulking typically involves increasing your calorie intake.

A Lean Bulk Meal Plan: Counting Calories and Macros Part of following a lean bulking meal plan involves keeping your total daily calorie intake within a desired range. Ideal Protein Amount for a Clean Bulk Protein is the building block of muscle. Ideal Carbohydrate Intake When Lean Bulking In addition to protein intake, finding the right carb intake is important as well.

Additional Ways to Gain Weight in a Healthy Way Following a lean bulking meal plan can help you gain weight while boosting muscle mass. Other strategies good for increasing weight and muscle building at the same time include: Eating frequent meals.

How Long Does It Take to Gain Weight and Muscle When Bulking? Featured Course. First Name. I take front, side, and back pictures of them at the beginning and have them post the photos on their mirror at home.

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. Once or twice per week, Juge adds, you can have a low-sugar, high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

To stick to the plan, says Juge, be diligent in ordering. Ask for steamed vegetables with no butter. Get a salad no cheese with either fat-free dressing or a vinaigrette.

Some men can lose up to 5 lbs. per week, says Juge, if they follow the diet strictly. He recommends striving for a weekly 2- to 3-lb. loss for more lasting effects. Weigh yourself naked just once per week, at the same time, preferably on the same scale.

Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning on an empty stomach. Then add a second minute session in the late afternoon or evening. On lower days, drop to g a day rather than Eat this low-carb diet for two days, then insert one higher-carb day g.

Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy, and definitely look the way you want to.

In a pinch, you can even rip open a packet of instant oatmeal plain flavor only —just add hot water and stir. They contain many valuable vitamins, phytochemicals, and antioxidants for better health.

Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl, and microwave for minutes. Your 28 days are up; you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet.

Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. Just keep the rest of your meals pretty strict, without added sugars and fats.

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Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Research, such as a article published in Frontiers in Nutrition , indicates that we should take a holistic approach and focus on an overall healthy diet pattern. Registered dietitian and culinary expert Carolyn Williams, Ph.

By including complex carbohydrates , lean protein and healthy fats in your daily diet, you can ensure that your body is receiving the nutrients it needs to maintain and build muscle.

Williams recommends trying to consume four to five small meals at regular intervals throughout the day that each provide approximately 20 to 30 grams of high-quality protein, along with complex carbohydrates and healthy fats, taking care not to exceed 40 grams of protein in any single sitting.

Avocados are an excellent plant-based source of monounsaturated and polyunsaturated "healthy" fats. In addition to helping lower bad cholesterol LDL and raise good cholesterol HDL , avocados have the highest source of protein of any fruit.

They are an excellent source of magnesium and potassium, minerals which support muscle recovery. Further, they provide a good source of folic acid, which, according to a review published in Archives of Pharmacal Research , may have a positive impact on muscle development.

Beans are high in fiber, vitamins, minerals and plant-based protein and low in fat. They are an excellent and economical source of leucine, one of the three amino acids used by muscles to give energy during exercise and thought to improve muscle growth.

If you are looking for the perfect post-workout meal, you may want to include an egg. Researchers found that after a resistance workout, those who consumed a whole egg, not just an egg white, experienced increased protein synthesis that may stimulate muscle growth, per a study published in The Journal of Strength and Conditioning Research.

Tuna, salmon, snapper and yellowtail are all excellent sources of omega-3 fatty acids , a type of polyunsaturated fat that has been found to help reduce muscle loss and function and could actually increase muscle mass, per a article published in Frontiers in Nutrition. Not a fan of fish?

Try a fish oil supplement instead. Full of protein and gut-healthy probiotics , nonfat plain Greek yogurt is an excellent choice for those looking to maintain or build muscle and reduce body fat.

A study published in Frontiers in Nutrition found that participants who included nonfat plain Greek yogurt as part of a post-exercise meal saw greater strength, muscle thickness and body composition than those who received a no-protein snack.

Be sure to skip the blended, flavored yogurts, though, as they often have high amounts of added sugar that would negate the potential health benefits. Whole grains are an excellent source of complex carbohydrates that your body needs for energy. Oatmeal provides a healthy mix of carbohydrates, plant-based protein, fiber and nutrients that will help to keep you full longer between meals.

As with Greek yogurt, remember to skip the flavored oatmeal, as it is often high in added sugar. Go for plain oats instead, and try adding dried fruit for added vitamins and a hint of natural sweetness.

Skinless, white-meat chicken and turkey think breast versus thigh provide an excellent source of lean protein, including the essential amino acid leucine, B vitamins and minerals that are key components of building and maintaining muscle.

Including poultry as a part of a vegetable-rich diet has also been found to help reduce the risk of cardiometabolic diseases, per a review published in Nutrients.

Nuts and seeds are a good source of plant-based healthy fats, protein and carbohydrates. Nuts and seeds also have fiber, vitamins and minerals that support many of the body's systems. While there are health benefits to all nuts and seeds, pumpkin seeds are one of the stars of the show when it comes to muscle health and maintenance.

They are high in polyunsaturated fats, leucine, iron, magnesium, folate and vitamin K. Vitamin K has been shown to play a role in muscle maintenance and recovery and bone health, per a article published in the International Journal of Molecular Sciences.