Lean Muscle Diet Plan For Men – What Should Be in Your Diet?
Building muscle is a common goal for a lot of men; however, more is needed than a well-built training program in order to achieve this goal, so you would want to get on a lean muscle diet plan for men.
A diet works both ways: if it is good, it can enhance the benefits you receive through your workout routine; if it is poor, it can diminish the results you achieve through hard efforts.
A diet that is focused on building lean muscle mainly provides your body with the type of nutrients that are needed in order to promote muscle growth and repair the tissues that are damaged during workouts.
When starting to build lean muscle mass, you must first lose the fat in your body. Protein helps you grow muscle mass and get rid of the fat. Protein plays a vital role in the repair and growth of the muscle and this is why it cannot miss from a lean muscle diet plan for men.
Men should eat plenty of lean protein that can be found in foods such as egg whites, low-fat dairy, fish, chicken breast and whey protein. A substantial amount of your daily caloric intake (at least 40%) must come from protein. You must eat protein in small amounts, numerous times throughout the day.
Eating every 2-3 hours per day – 5-7 meals – will result in an increase of your metabolism. If you eat often throughout the day, you offer your muscles a constant supply of nutrients.
All of your meals should contain quality sources of protein, carbs and fiber. In order to lose a pound of fat, you have to burn about 3,500 calories, so make sure that when you train hard you also eat enough, otherwise your muscles will not be able to grow.
A lean muscle diet plan for men should include about 40% protein, 30% to 40% carbohydrates and 20% to 30% fat. If you are training hard and regularly, you will have to provide your body with over 3,500 calories per day.
However, in order to build lean muscle, all calories that you consume will have to come from quality sources, including lean protein, unsaturated fats and fiber. Some of the foods that you can include in your diet are low-fat dairy products (e.g. low-fat cottage cheese), fresh, raw fruits and vegetables (e.g. broccoli, lettuce, spinach, romaine, arugula), whole grains (e.g. brown rice, quinoa, whole wheat breads and pastas), beans, eggs, poultry (without the skin), nuts, olive oil, ground flax seed and salmon.
A lean muscle diet plan for men should provide only the right type of nutrients. Any other foods will sabotage your efforts of building muscles. Eating plenty of sugar will increase your caloric intake dramatically, while eating plenty of sodium will lead to bloating.
Excessive saturated fats will not help you build muscles, but can result in fat gain.
It has been established that a normal person needs about 0.25-0.5 grams of protein per kg of body weight, but a man who is trying to build lean muscle should supply 1-1.5 grams of protein to each kg of body weight.
With the help of a good lean muscle diet plan for men, you will soon start noticing improvements in the way your muscles look and feel.