A complete guide to build lean muscles with this diet plan!

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A complete guide to build lean muscles with this diet plan

A complete guide to build lean muscles with this diet plan!

Your body is a machine, which constantly reinvents from time to time. Every minute, the tissues break down and are replaced with new stuff, made from the combination of food you take. To keep the body function properly, you need to eat right and follow a workout session.

To build a bigger and leaner physique, people follow the same strategy – eat whatever comes before the eyes, or ‘bulking’ and then burning the fat, or ‘cutting’ by reducing calories. It works, but takes time and can even cause long-term damage on a cellular level, and makes it hard to stay lean for the long term.

If your goal is to burn fat and build muscles as fast as possible, then account for every calorie and they can condense them into super-efficient clean bulking phase, which enables you to build muscle and burn fat. After this process, you can emerge with your best body ever.

The calorie intake crafted below for building lean muscles has ample of high-quality protein, and a moderate amount of carbs, when combined, burn fat, spur the growth of new muscle, and meet anaerobic-based training.

They also increase the nutritional value as the day progresses, that allows you to burn fat first and then increase muscle growth.

Which food should include in the diet?

Guide to build lean muscles with this diet plan

If you want to build your muscles, then you have to eat more starch, carbs and fewer fats before and after the workout to promote energy. If you are focusing on size, then eat more like this. And when away from workouts, limit starches and increase fat intake, which will keep you on track to meet fat-loss goals. Your meal options should include:

  • Starch: quinoa, potatoes, oats, cereals, whole wheat pasta, yams, bread, brown rice, wraps
  • Protein: egg whites, whole eggs, white meat, white fish, Greek yogurt, protein powders
  • Fruits and veggies: tropical fruits, beans, green vegetables
  • Oils: use teaspoon of oil For meals, which don’t contain starchy carbohydrates, then the available options are:
  • Protein: eggs, white meat, red meat, oily fish or white fish, Greek yogurt, protein powders
  • Fruits and veggies: tropical fruits, beans, green vegetables
  • Fats and Oils: use teaspoon of oil – avocados, nuts and seeds, coconut oil, canola mayonnaise, full-fat cheese For post workout nutrition, you can opt for shake containing fast-digesting carbohydrates or a meal rich in it.

 Nutrition needed to build muscles

  • Have meals six times a day: Have multiple small meals and snacks each day to keep your blood-sugar levels under control and your metabolism steady, which stimulate the production of new muscle.
  • Cut down processed food: Avoid all kinds of food that comes in a box, carton, or bag. This food is processed one and not worth eating if you want to build muscles. They are high in calorie and nutrient poor food; instead opt for homemade food, which is likely to made according to your need and diet plan.
  • Hydrate yourself: Drink water, detox drinks, and calorie-free beverages to keep your performance at the gym ultimate. Avoid sugary drinks and processed drinks, which will increase the fat around your waistline and sabotage your body’s antioxidant defense systems.
  • Carbs: They have two types – starch and non-starchy carbs. Starch carbs include rice, bread, and pasta, that raise blood sugar quickly; non-starchy carbs include fruits, vegetables, whole grains, that are high in fiber and raise blood sugar steadily. Eating starchy carbs is a key to getting and maintaining a lean and muscular body. Eat them in the morning or directly after the workout and your body and your body will use it to refuel the energy levels.
  • Lean Proteins: Protein is a good source to help your body maximize the muscle growth while stimulating the release of fat-burning hormones. The best sources of lean proteins are lean beef, chicken, lower-fat dairy foods, and soy. Whole food should be your first choice, along with the quality protein powder or steroids that’ll help in muscle growth. Anabolic steroid cycles for sale are available and can be used along with the above diet to help in the growth of muscles. Consult a doctor for the proper results, as wrong consumption can damage the muscles.

This diet plan is divided into six categories, and you can do variations according to your choice of healthy food. The calorie amount should be same though. The diet plan to build lean muscles is:

Meal 1: 8 a.m.

  • 10 egg whites
  • 1¼ cups oatmeal or 11⁄2 raisin bagels
  • 1 cup orange juice or 1 cup mixed fruit

Meal 2: 11 a.m.

  • 8 oz. chicken breast
  • 1 small to medium potato

Meal 3: 1 p.m.

  • Protein shake (2 scoops)
  • 6-8 rice cakes

Meal 4: 3 p.m.

  • 8 oz. turkey breast
  • 2-3 cups cooked pasta or white rice
  • 1 whole-grain roll

Meal 5: 6 p.m.

  • 8 oz. ground beef (95% lean)
  • 1 slice low-fat cheese
  • 2 slices whole-grain bread
  • 1 piece fruit

Meal 6: 9 p.m.

  • Protein shake (2 scoops)

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat

If you want to follow a vegetarian diet, then include fruits, vegetable, beans, quinoa and whole grains instead of non-veg items. The daily calories will help you gain weight, that’ll stimulate your muscle growth.

Apart from strict workout and diet, stay stress-free, and you will surely get the results soon.