Now that you have somewhat of a grasp of what a basic training program looks (and feels) like you are now ready to wipe the slate clean once more – but this time it’s your eating habits that need a good housecleaning!
Below is a simple, yet effective diet plan to get you kick started in the right direction regarding gaining lean muscle mass without the unwanted fat that so many others will swear you have to gain in order to put on solid muscle. It utilizes several principles to ensure you are putting on lean weight while staying (or getting) lean.
This is not a bulk-up program. Instead, it is a long-term eating plan designed for long-term, quality results. Stick to these principles and get ready for a better physique!
- You will eat a substantial amount of protein: around one gram per pound of body weight.
- You’re protein will come from a variety of sources: chicken, turkey, fish, beef, dairy, whey protein powder.
- You will eat frequently: in order for your body to be fed at regular intervals and allow for proper recovery.
- Carbohydrates will be complex in nature: potatoes, rice, oats, green vegetables, fruits.
- Fats will be of the healthy kind: nuts, oils, avocado.
- Once per week you will cheat: this gives you not only a surge of calories to keep the body guessing, but it also staves off boredom and lets you look forward to the end of the week.
Lean Muscle Gain Plan
Meal 1:
2 whole eggs and an additional ½ cup of egg whites scrambled or 1 scoop of whey protein powder
1 cup of oats (dry measure) mixed with water, sweetened with Splenda and cinnamon
Coffee or tea (no sugar)
Meal 2:
1 cup of low fat cottage cheese or Greek yogurt
1 ounce of nuts (almonds, walnuts, etc.)
Meal 3:
4-6 ounces of turkey meat
2 slices of whole wheat bread
2 slices of low fat cheese
1-2 tablespoons of low fat mayonnaise
1 piece of fruit
Meal 4 (Pre workout):
1 apple
1 scoop of whey protein powder
Meal 5 (Post workout):
20 ounces of Gatorade , Powerade, etc.
2 scoops of whey protein powder
Or
12 ounces of chocolate milk (low fat or skim)
Meal 6:
6 ounces of fish, chicken, beef or turkey
1 large baked sweet potato or 1 ½ cup of cooked rice (brown or white)
Medium-sized salad with 2 tablespoons of oil dressing
A few notes:
- The above diet yields approximately 2800 calories with 200 grams of protein, 240 grams of carbs and 90 grams of fats (30%, 40% and 30% respectively).
- This diet is based on a 180-200lb individual training around 5 days per week, one hour per day.
- Adjust calories as needed: Adjust up or down in total calories only by 200-300 calories at a time.
- Once per week a have a cheat meal or two. Anything you want – be sure to get right back on this plan afterwards.
- Mix all protein powders in water.
Good luck! Let me know what you think by commenting below…
why do you prefer gatorade, powerade instead of fruit (i.e. banana) or plain old dextrose?
Is it because of the electrolytes?
When you say dry measure, how much water? put some water in the cup, then add some oats until I fill it? wait the oats to soak in water and then measure 1 cup?
Solid nutrition plan.
Meal 6 must always be the one after the post-workout meal?
I just point out those sugar choices because of convenience. High sugary fruits can work well too.
The method of adding water is up to you – just do what works best.
No, you can substitute it with another high-quality, nutrient-rich solid meal.
Anout meal #6, I’m just asking about timing. I’m already a firm believer of chicken/turkey breast, some non fat beef, etc, but I was wondering about the timing…
Brad thank you for the reply!
I need a change, so…, I am between that type and your carb cycling proposal..
Anyway, cheers
(P.S. as for the carbs it will be a nice change)
Yeah, it’s just important to get in a solid meal shortly after your post workout “liquid meal” of quick-acting protein and carbs.
Let me know how you do.
-Brad
What would you say could be a decent replacement for the nuts? They tear up my insides in a bad way.
Do sunflower seeds to the same? Granola? If so, try some regular cottage cheese with the higher fat content.
Good luck.
Im 6 foot 1 260.8 pounds messo body type haunt worked out in three years which I benched 320 to give u a lil gauge where I was 15 to 25 worked out then quit my goal is 350 bench before age 30 if this diet is for 180 to 200 range can I just increase it by 750 calories and any advice which program to start back on I was thinking mon tue skip wed repeat mt on Thursday friday hit em twice a week four sets6 to 8 bench four sets dumbell inclines 6 to 8have reps for Tri ceps a hard muscle for me to grow 5 sets 5 close bench press 3 sets skull crusher thx for all the info on here this forum is really awesome and alot of great ppl taking there time to help ppl like me
Hi Matt,
Yes, try increasing the calories by 250 at a time. Increase it, and then see how you respond, then increase 250 again and so on. Gradual increases are best.
Good luck.
Great post man! Definitely going to take some of your advice into consideration for my training. I’m actually blogging my body transformation towards a ripped physique, would you mind checking it out? Thanks
micahstransformation.wordpress.com
Micah
Hi Micah!
Great stuff – checked out your site! If you would like to be featured on this site in the near future, just let me know and we can set you up.
Thanks!
B
Hi Brad.
Great post, really interesting article!
I wad hoping you could provide some advice, I’m 5″10 and 11st. I’m very lean, I went on a low carb diet and had fantastic results, however I want to bulk up slightly but keep my body fat low. Here’s my diet –
Train at 6.30am
meal 1 – Post training – 1 cup of oats, 1 scoop whey protein, 500ml skimmed milk and a banana.
Meal 2 – 1 x scoop whey protein, 1/2 cup of oats and 5 almonds
Meal 3 – 1 tin of tuna, 2 whole meal pitta, one apple, one tangerine
Meal 4 – 1x scoop whey protein, 1/2 cup oats mixed with water.
Meal 5 – 2 x chicken breasts with lots of mixed veg
Meal 6 – 1 x scoop whey protein, 300ml skimmed milk
Could you advise if I need to add or take anything away. I also take creatine pre and post workout.
Many thanks in advance
Keep up the good work, great informative website.
Jared
Hi Jared,
I would definitely add in some more vegetables and also some healthy fats such as avocado and nuts. The main take-home point is to dedicate yourself to your plan and see it through for at least 4-6 weeks so you can adjust anything if necessary.
Hello Brad,
Just started looking through your website yesterday and it seems amazing.I just had some small questions for you. I am 5’6″ and weigh about 135lbs.I probably want to get to 140lbs but I want to gain some good lean muscle and cut down on fat as well. I follow the plan somewhat similar to one given by you in this article. but I have lot less number of calories. So, just wanted to know what should be my intake in the form of number of calories. The other question was I really dont take any supplements like Whey and other stuff. I depend on egg whites, greek yogurt, cottage cheese, chicken breasts for my protein. I try to get some vegetables and fruits as well. But post workout I make a shake of a cup of chocolate milk with 3/4 cup of egg whites(30g protein, 35g carb, 1.5gsatursated fat) and blend it with ice( sounds yuckee..but tastes not too bad). SO, just wanted to know if it is a good post workout shake or do you think I should take chocolate milk separately and make an omelet out of the egg whites within half hour of my work out. I sometimes even make a shake of low fat ricotta cheese with chocolate milk with little Greek yogurt and ice ( 400 calories-30g proteins and
40g carbs and 6g saturated fat) But I read in one of your articles that we should try to restrict fat post workout. Your comments on my second shake.I really appreciate your help.
The first shake isn’t bad – although I wouldn’t eat raw eggs. The chocolate milk itself is a good source of protein without the eggs. But if you feel you need more protein go with some cooked eggs.
The second shake does have a significant amount of fat. Is it coming from the cheese or the yogurt?
I really appreciate your quick reply.It is comming from the ricotta cheese
hi brad,
I think your giving a lot of sound advice on your website, keep it up!
im 36, 6,3” and 200lbs, i trained quite a bit a few years back and want to get back into ‘better’ shape!! Question, i know cheese is a great food to take but i dont like it (except on pizza!!) is there anything else i can take to get the same protein, aminos etc?
is taking a good multivitamin advisable?
what sort of gains should i be realistically be looking for?
any advice would be great, thank you.
Hi Glenn,
Thanks! First of all there are many good choices for protein. Are you looking for a snack sized alternative to cheese? If so, Greek yogurt, beef jerky or whey protein are all great options.
A multivitamin is a good habit. Sometimes you just need that “insurance” when it comes to essential vitamins and minerals.
What type of gains are you specifically looking for?
anything… only joking. I’m trying to be realistic, and starting from scratch i want to start correctly to avoid injury but at the same time not be too slow on putting a few extra kilos on the bar to progress! I’m skinny with a bit of fat around the mid section!! At the minute, just seeing an improvement in that, would be great. Im aiming for 2-4lbs of muscle in 16 weeks?! is that too optimistic, or not enough? i work with a few guys that are in good shape and have been lifting for years, they are telling me, ‘dont be afraid to push yourself’ i assume meaning putting more weight on the bar! Any thoughts??
Yes, push yourself! But do it safely. 2-3 pounds in 16 weeks is very realistic, but it will take work and consistency. So stay the course, train your butt off and stick to a sound diet plan.
Best,
Brad
Hey Brad,
I’m 5’8″ 15 years old and 140 lbs. I am eager to start this diet but I have a few questions before I start. Is there snything I can replace the oats with in the a.m. ? I really don’t like oats and was wondering if you had an alternative. I also have a condition that doesn’t allow for salad in my diet so was wondering for another alternate there? Last thing is my workout will be track practice then lifting so I was wondering if there was something other than protein for a pre-workout because that would make me feel to full before running. Thanks !!
-Chris B.
Hi Chris,
1. Oats can be replaced by a whole grain cereal if needed or cream of wheat hot cereal. If non of those sound appealing try fruit or whole grain toast with natural peanut butter.
2. Instead of salad try any variety of vegetables.
3. Would a whey protein shake make you feel too full?
Well I have tried different vaieties of oats and found les water and less cooking time makes them less cookked and tastee alot more appetizing to me. I have been doing veggies at dinner and sometimes lunch. The whey protein makes me feel too full and slows me ddown before practice.