How to get Lean Muscle Mass

How to get Lean Muscle Mass

 Getting Lean Muscle mass is developing good health as well as good physique which definitely attract most of the girls out there. So jokes apart, In order to gain lean muscle mass you need to be strict in your workout, diet, daily routine and etc consistently.

There is a difference in gaining weight and gaining lean muscle mass. If you opt for gaining weight then it will turn out unhealthy in the long run while gaining lean muscle mass will never turn out unhealthy for you until your workout turns out to be injurious.

What to eat to get Lean Muscle Mass

In order to get lean muscle mass you need to get most of your calories from Protein rather than carbs and fats. Carbs and fats are not bad at all but Protein quantity in you macros should be the highest. For Carbs you need to eat Slow digesting carbs i.e. complex carbs and avoid fats at all cost. 

High Calorie Food

High Fat Food (nuts)

Fats

 

Oat Meal (Complex Carbs)

Chicken (lean Source of Protein)

Eating lean source of protein such as chicken and egg in large quantity will definitely help you gain lean muscles. Avoiding Simple carbs such as bread and white rice instead eat whole wheat bread and brown rice. You can also opt for Sweet potato for complex carbs.

Exercise

Your Exercise should be intense. Intense weight lifting will help you gain muscles. But you should not have something which was high in carbs and fat as pre or post workout meals.

Protein Powder

Go for Whey Protein isolate if you are on to lean gaining. Whey protein blend or concentrate will also do good but make sure that it is low in carb and fat as well.

How Long will it take to gain lean muscle mass ?

If you body is Ecto morph i.e. high metabolism and you body is skinny then consuming lean protein and exercise will get you lean muscle very soon. You can add carbs to fill you macros if your daily protein requirement is achieved. Fat also might not affect that much to you.

If your body is Meso morph i.e. moderate metabolism then it might take you some time but no long. You Can opt for carbs and fat but moderate to low.

If your body type is Endo morph then it will take time for you to gain lean muscle mass. Since your body fat percentage is high you need to have calorie deficit diet to lose fat and have high protein diet so it can fill you macros.

How much to eat ?

Eating calorie deficit for endo morphs will be good but if your body type is meso morp or ecto morph then you can eat surplus or maintenance calories. But keep in mind that you need to consume 2 grams of protein per Kg of your body weight no matter what type your body is.  

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