Is it impossible to build lean muscle?
It’s certainly a hard slog, but with smart training and nutrition, along with consistency, it CAN be done!
(if you don’t believe us, check out our client Steve; he gained 7kg of lean mass in 12 weeks).
Here are 5 starting points that we use with our own clients to build a ripped physique, which you can integrate into your own diet and training for better #gainz…
1.Eat Enough Complete Protein
We all know protein is vital for growing and maintaining muscle, but we often overlook the TYPE of protein we’re consuming.
Leucine is one of 9 essential amino acids that we rely on from diet alone, these cannot be produced by the body. Leucine’s main jobs are protein synthesis and aiding in metabolic functions, both vital to maintain those gains! The most superior food to retrieve these essential proteins is from animal based proteins. Unfortunately, it’s difficult to get them from plants.
If you want optimal results for lean muscle mass, we always recommend eating animal-based proteins.
We recommend aiming for 2-3x bodyweight for adequate protein intake.
2. Eat Enough Fat
*DISCLAIMER* dietary fat is NOT the same as body fat.
People often avoid dietary fats in the hopes of not getting fat themselves.
DON’T DO THIS!
It’s about time we separate these two entities; they may have the same word, but they’re very different in meaning.
Eating healthy fats is vital for your cells to function properly. The better your cells work, the more efficient your body is at building muscle and burning fat. If you’re stuck on ideas, go for organic butter, ghee, olive oil, coconut oil and avocados.
We don’t recommend compensating your carbs for fats either, unless you are starting keto for medical reasons, we suggest eating healthy carb sources, see why here, or see tip #3!
A general guide that we use for calculating macros is 0.8-1g of body weight is your fat goal.
So if you weigh 60 kilos, 60 x .8 = 48 grams of fat per day is the minimum allocated fat.
3. Eat Enough Carbs
Building lean muscle requires consistent weight training, so you’ll need plenty of fuel to allow for optimal performance in the gym.
And what’s the body’s first source of fuel? That’s right, you nailed it… Carbs! We recommend choosing optimal sources, such as rice, sweet potato, pumpkin, quinoa and if you’re lean enough, a touch of maple syrup!
Make sure you are eating just enough carbs for your current body shape and your goals; your carb goal will vary depending on whether you are building or cutting. Once you have calculated your daily protein and fat numbers, the rest of your calories can be made up of carbs.
4. Space Out Your Meals
We recommend eating a balanced meal with quality proteins, fats and carbs every 2 to 3 hours.
We appreciate the debate for meal timings is a confusing one, but we like to space out our meals according to our digestion. Never force feed and don’t eat just for the sake of it.
5. Don’t Drink Your Calories
To put it simply, eating meals over drinking your calories will go much further in terms of nutrient value. Not only that, your appetite will be satisfied for much longer too. Why drink your calories in a few big gulps when you can fill yourself up with more volumous meals?
Integrate these simple 5 steps into your diet and you’re off to a great start. If you’d like to take your physique to the next level, our expert personal trainers can get you there.
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