Lean Muscle Gain Nutrition Plan

Lean Muscle Gain Nutrition Plan

Fitness become the important part of our life especially in today's competitive world in order to achieve our day to day goal as well as the long-term goal of our life. Similarly, muscle building also becomes the first choice of the youngster. Everybody wants to build six pack abs, biceps etc but the question is how it possible. Is the gym the only option?. No only weight training is not going to help you to achieve your goal. Lean muscle gain is the combination of proper weight training as well as proper intake of nutrition. Studies show 70% of your muscle building and body shape depend on your nutrition and 30 % depending on your workout. Muscle building needs a hard training several times per week as well as your nutrition.

Let's come on our topic how we can gain lean muscle. As we discussed everything depend on your nutrition plan whether you want to gain mass, maintain mass, gain lean muscle, lose weight. I am sharing with you a nutrition plan which helps you to achieve your goal to gain lean muscle with this nutrition plan you can notice result within 2-3 weeks. 

LEAN MUSCLE GAIN RESULTS

It requires 3 weeks for you to see changes in your body. 

6 weeks for your family and friend. 

12 weeks for the entire world

MODIFY HOW YOU EAT

In order to achieve your goal, you have to work on your calories, intake of protein, carbs, and fat.

So if you want to gain lean muscle your nutrition should be like this

Calories - 3000

Protein   - 210 g

Carbs     - 350 g

Fat         - 65-70 g (Saturated fat)

LEAN GAIN NUTRITION PLAN

Meal 1

Breakfast - Smoothie

                    240 ml milk / 1/2 cup curd 

                    1 spoon peanut butter

                    1/2  cup oats powder

                    1 Banana

                    full fist nuts

Meal 2

Snacks

11- 12 pm    2-3 whole wheat bread
                    3-4 boil egg white
                    1 whole egg
                    1 apple
                    1 bowl green vegetables
                    1 spoon peanut butter ( optional)

Meal 3

Lunch

2-3 pm        100 gm chicken / fish / beef / paneer (150-200 gm)

                   1/2 bowl yellow daal/kidney beans / white chickpeas

                   1/2-1 cup brown rice

                   1 bowl leafy vegetables

                   2-3 dates (optional)

Meal 4

Snacks

4-5 pm       1 chicken / Paneer sandwich

                  1/2 cup oats

                  1 orange

                  some peanuts

                                                                work out 6 pm to 8 pm

Meal 5

8:30 - 9:30   same as lunch

                            or

                     chicken soup/oats

Note: You have to drink plenty of water throughout of the day.

          And for the better result, you can add 1 cup of green tea prior to each meal.

Hope you find useful this nutrition plan. If you like please comment, share and feel free to contact us for any query.