Lean Muscle

In terms of building lean muscle, your diet is dependent on whether or not you play a sport as well as how hard you hit your workouts. If you do play a sport, your diet should consist of 60% carbohydrate, 20% protein and 20% fat. If you do not play a sport, you have a bit more leverage and flexibility. Your diet should consist of 40-60% carbohydrate, 20-30% protein and 20-30% fat.

The Guidelines for Gaining Lean Muscle are as Follows:

• Eat nutrient dense, muscle transformation foods. Keep junk food and processed food at a minimum. These contain calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best.
• Eat approximately every 3-4 hours to maintain insulin levels and aid in physical and neural recovery.
• Eat complex carbohydrates (starches). Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients - the health protective substances in plant foods.
• Choose protein sources from turkey, chicken, eggs, fish, lean cuts of beef, tofu, low fat cottage cheese.
• Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40-100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-2 tablespoons/day).
• Keep drinking water or a sports drink to maintain hydration while strength training. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
• Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
• Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
• Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, baked goods, etc.
• Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
• Take a multivitamin/mineral supplement from a reputable brand.

The Muscle Mass Gaining Diet

It takes energy to build muscle. You cannot build anything without extra materials, so you must eat at least 300-500 calories above the number of calories needed to maintain your current weight.

Logging your food intake may be needed in a food journal and weekly weigh-ins will be needed.

If you are not gaining at least 1 pound per week, then you are not eating enough. Increase your calories by 100-200 more.

If you are gaining more than 1 pound per week, then you are eating too much and you are putting on more fat weight than you want. Decrease your calories by 100-200 kcals.
Finally, if you are not already, increase protein intake to 1.5-2g/kg bodyweight.

During Your Strength Training

According to the research, during this time of building lean muscle, a lot is dependent upon what you do before, during, and post-workout. You should do the following before (pre-workout), during, and after your strength training:

• Try consuming 20g whey protein 30-40g carbohydrates 30-40 minutes prior to exercise.
• Sip CHO-containing beverages during weight training (i.e. CytomaxTM).
• Immediately after, consume a protein shake with at least 20g whey-casein combo and 25-50 g carbohydrates, especially simple carbohydrates.
• Eat a whole food meal with the above ratios 1 hour later to support post-workout recovery.

Lean Muscle Supplements

In terms of nutritional supplements, take creatine monohydrate. Load up with 20 grams per day (5 grams taken 4 times per day) for the first 5-7 days and then take 5-10 grams as a maintenance dose. Mix it in with a protein shake or juice for convenience. The micronized version mixes best.