How To Get A Lean Body Male Diet

Focus On Muscle Gain And Not Weight Loss

How To Get A Lean Body For Men!

Getting lean the right way ensures we are able to reduce body fat while gaining muscle. This is not the time to restrict essential nutrients needed to support pertinent bodily functions. Building muscle is hard work and requires excellent sports nutrition. Muscle is a highly metabolically active tissue requiring all the macronutrients, especially protein.

When our focus shifts to healthy food intake being a powerful tool to achieve our goals, we stress less about the idea of depriving ourselves. The goal is to become lean and muscular, which is unobtainable without adequate nutrition.

Avoiding typical diet mistakes like restricting carbohydrates and fats will work in your favor. Carbs are the primary energy source for the body and healthy fats stimulate our metabolism and help maintain hormone function. Additionally, eating enough protein is vital for muscle growth and repair.

Keep On With Creatine

Some people drop creatine from their supplement stack when dieting to “drop water weight.” Bad idea. The water weight that you gain is intramuscular water, not subcutaneous water . It will help drive strength gains despite your calories being low, which could lead to greater calorie burn and more fat loss.

How To Get Lean Fast

As weve mentioned before, getting lean should be a sustainable process, rather than a quick-fix, so we dont recommend trying anything too drastic to cut the pounds. Instead, here are a couple of tips that will help you optimise your get-lean plan.

Calorie deficit always ensure you have a calorie deficit that is, that you burn more calories than you eat. This is the easiest way to ensure weight loss.

Lift heavy follow a programme that will push you to lift as heavy as possible. You need to work up to this dont start trying to bench 100kg on day one but constantly increasing the weight will help build muscle faster.

Focus on body fat, not weight Weighing yourself is a recipe for frustration. There are so many variables when did you last eat? Did you just drink a pint of water? Its better to measure body fat if you are trying to get lean as it will give you a more accurate picture of how close you are to your goal.

Eat before youre starving If you wait until you are ravenous before you decide to eat, then youll invariably end up overeating. Wait until you are just slightly hungry, and then when you do eat eat slowly. This will allow your body to work out when it is full, and tell you before you its too late.

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Principle No 7spend 20 Percent On Smaller Muscles

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 , the tools , and the grip . Doing this works your muscles from different directions.

Track Your Macros To Optimize Body Composition

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When looking to gain lean muscle mass, you need to be sure to know how many calories, protein, carbs, and fats you are eating. Whether your goal is to gain 15lbs or 5lbs, understanding the total amount of calories you eat and where those calories are coming from is key.

For people who find they gain muscle and fat, rather than minimizing fat gain in a muscle growth period, its important to key in on the individual macronutrients rather than just look at the overall total calories.

Once you know your macros, you can then start to fine tune your diet to help you gain as much lean muscle as possible and minimize fat gain.

To find your ideal macros, check out the following articles:

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Foods That Help You Build Lean Muscle

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Both nutrition and physical activity are critical if you want to gain lean muscle.

To get started, its essential to challenge your body through physical activity. However, without proper nutritional support, your progress will stall.

High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.

If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.

Here are 26 of the top foods for gaining lean muscle.

How To Stay On Track

Habits and cravings are the devil when it comes to dieting. Lets first deal with habits. Juge explains that it takes a good week or two to ease into dieting. Fast food is so easy and theres a McDonalds on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you. The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. Youll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. Many of my clients have their cheat meal on Sunday, so then theyre ready for Monday and the week to come, he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want topizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, its just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

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Lean Muscle Diet: The Answer To Your Lean Muscle Gain Questions

When it comes to gaining lean muscle mass, most of us usually think we have this in the bag. You may think you know all the fundamentals for muscle development. As a result of such thinking, research would be the last thing on your mind. In this case, you would likely end up going heavy on the weights and picking a trendy or popular diet plan.

You need to know that this is only half the equation. Each diet plan works best for particular goals. Using this line of thinking, we can understand that gaining lean muscle entails more than just breaking your back with a killer strength training routine.

Getting lean muscle involves incorporating various factors. It can range from selecting a lean muscle diet, strength training, and getting enough rest to do cardio. Yes, cardio plays a vital role in muscle growth. We will evaluate each of these factors and determine how they can give you a shredded look.

More importantly than this, we will discuss the best lean muscle diet to help you attain and maintain the body you desire. Stick around to learn what foods you should incorporate in a lean diet and how useful such a diet plan is.

Getting Lean Meal Plan

The Ideal Body Fat to Look Perfectly Lean (Plus how to diet under 10-12% Body Fat)

There is a lot to think about when you want to get lean! At KBK, we can take one thing off your mind your diet! We provide complete meal prep options that can help you reach your fitness and weight goals without having to lift a finger in the kitchen.

Our Get Lean meal plan is perfect for those who are struggling with weight loss at 1200 calories a day youll easily be able to maintain a calorie deficit. Dont worry, weve balanced the macros so you wont feel hungry, and also packed each meal full of essential nutrients.

If youre already close to your goal of getting lean and just want to maintain your current weight, then try our Stay Lean meal plan, Enjoy restaurant-quality food without sacrificing that lean body you worked so hard to get!

Our professional chefs and personal trainers have ensured that all our meal prep options include all the necessary nutrients and macros to help keep you feeling full no more cravings! The lean protein will allow you to build strong, lean muscle without excess calories whats not to like?

Make your life easier by letting us do the nutrition for you contact us today if you have any questions. From all of us at KBK, we wish you the best of luck in your journey to get lean and stay lean!

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Heres How To Perform A Dumbbell Renegade Row

  • Grab dumbbells with your hands and get into a high plank position. Adjust your hands so theyll be directly below your shoulders. Your body should be forming a straight line from your head to tow. Keep your feet about hip-width apart.
  • Tighten your abdominals glutes. Tuck in your core, so your back isnt curving. Keep your torso still. Pull one dumbbell up toward your rib cage from your shoulder blade while keeping it close to your body.
  • 3. Return the weight to the starting position and repeat on the other side. Thats one rep.
  • Perform Heavy Compound Exercises To Build Lean Muscle And Strength

    When looking to build massive amounts of muscle, heavy compound exercises are a great place to start. Movements like squats, deadlifts, pullups, bench press, and overhead press are some of the staple movements for most muscle building and strength programs.

    When you train compound exercises, you often are able to place your body under heavier loads, which can increase muscle growth, hormone production, and help you add muscle in a time efficient manner.

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    Don’t Drastically Decrease Fats

    Eating fat won’t make you fat, so don’t make the mistake of dropping your fat levels too low when leaning out. Extremely low-fat diets are a huge mistake. Not only do fats provide your body with energy, they also help transport vitamins through your bloodstream and absorb them into your body.

    Essential fatty acidsâsuch as those found in whole grains, seeds, nuts, and some fishâhave a hand in brain development and blood clotting. Balance your fat intake by eating saturated and unsaturated fats.

    Here Is How To Perform The Dumbbell Squat To Press

    How to Get Lean And Toned
  • Grab a dumbbell in each hand and hold them at your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart.
  • Engage your abs and things your hips and lower yourself to a squat position. Dont let your knees past the toes.
  • Driving from your legs, come out to a standing position and press up dumbbells over your head.
  • Lower dumbbells to your shoulder height and hinge your hips to prepare yourself to squat. Thats one rep.
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    Blend Your Smoothies Longer

    Research from Penn State University shows that blending a smoothie longer leads to increased incorporation of air and a larger-sized muscle shake. Drinking the larger sized shake for breakfast led men in the study to eat 12% fewer calories at lunch.

    Blending a smoothie longer leads to increased incorporation of air and a larger-sized muscle shake.

    Incorporate Resistance Training Into Your Lifestyle

    First and foremost, you need to understand this: The more muscle you have on your body, the more metabolically active your body becomes. Because it has more muscle, your body will burn more calories per dayâeven when you’re just sitting around!

    Sounds awesome, right? However, the only way to build more muscle is to incorporate hard resistance training into your exercise regimen. Stressing your body by lifting weights will make your muscles realize they need to be bigger and stronger. It takes a lot of energy to grow and maintain lean muscle mass.

    Stressing your body by lifting weights will make your muscles realize they need to be bigger and stronger, so they grow.

    Your body will use more calories as it grows more muscle, but you can also take into account the energy you’re expending while you’re working out and the energy your muscles use to repair themselves after you’re done. When you put it all together, you can see why resistance training is number one on this list.

    Hereâs an example of a full-body resistance-training workout:

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    Use Machines And Isolation Exercises To Build More Muscle

    In addition to performing compound exercises, machines and more isolated style training exercises are a great way to add more training volume and push a muscle to failure safely.

    Machines and isolation exercises also allow you to train a muscle more directly, which may not be the case during heavier compound exercises.

    For example, if you want bigger quadriceps and are already doing back squats, you could also add in leg press or hack squats to add more direct quadriceps training without adding too much volume or excessive stress to the lower back.

    This is key for advanced lifters as recovery from heavy compound exercises can be more of an issue as lifters get stronger.

    Supplement With Protein Powders And Creatine To Build Lean Muscle

    5 Simple Rules for Getting a Lean Body (DO THESE!)

    Very few legal supplements have been shown repeatedly to produce significant enhancements in lean muscle growth, strength, recovery, and performance.

    Supplementing with protein powder can help you consume enough protein in the diet at times when it may be difficult to consume enough through foods.

    Creatine, mostly studied in the form of creatine monohydrate powders, has been shown to increase maximal power output, sprint performance, and even help you lift a few more reps during a hard work set .

    Aim to consume 5 grams a day of creatine monohydrate, and use protein powders as needed to meet your overall protein intake daily goals.

    If you dont want to supplement with creatine, then check out our huge list of 30 Natural Sources of Creatine.

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    Dont Eat Everything In Sight Or Else

    Bingeing on food to gain lean muscle is a very common issue with beginners or misinformed lifters. While eating a ton of food will definitely help you gain muscle, it will also help you gain a ton of unwanted body weight .

    Your body can only gain muscle so fast, so gaining weight faster than the bodys physiological capacity to build muscle will result in increased fat gain.

    Aim to gain weight slowly, to gain as lean muscle as you can while minimizing unnecessary fat gain.

    We cover this in more detail in our article:

    Crunch The Numbers Torch The Fat

    Break out the calculator and determine the diet you need to gain the body you want.


    1. 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.

    2. Pick your training intensity.Give yourself an 11 if you always go all-out. If you do a mix of intensities, pick 10. 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.

    3. Choose your target body weight .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.

    • Add hours and intensity.Let’s say you spend 4 hours a week training at moderate intensity. This is your “activity multiplier.” Example: 4 + 10 = 14.
    • Estimate your daily calories.Multiply your activity multiplier by your TBW. So if your TBW is 180 pounds, this would be your formula: 180 × 14 = 2,520 calories.
    • Find your protein needs.Figure 1 gram of protein per pound of TBW. In this example, that’s 180 grams. Each gram of protein has 4 calories, so we have 720 calories.

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    The Body Type Spectrum

    So then why are we even discussing this topic? Because while the notion of a predetermined body composition looks far-fetched through a 21st century lens, many of the physiological markers and observations associated with each somatotype do actually exist in the greater population.

    However, the modern understanding is flipped from Sheldons original concept its our physiological characteristics that determine the current somatotype, not the somatotype that determines our collective physiologies.

    No one exists within purely one somatotype instead, we are all constantly in flux and fall uniquely on a spectrum somewhere between all three.

    Free Sample Of A Lean Muscle Diet Plan

    How to Build Lean Muscle in 7 Easy Steps

    To stay on track with your lean body goals, you ought to use a meal plan. We all know that some old eating habits and cravings die hard and may catch up with us soon, compromising our results. To avoid this, you are asked to come up with a lean muscle diet plan.

    Developing such a plan can be challenging, especially if you do not know perfect combos within your daily calorie intake. Here are some meal plan ideas from Medical News Today to help with your bodybuilding goals. You can borrow or use them for reference when crafting your meal plan :

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