In a lean body mass diet, the goal is to build muscle and maintain a low body fat percentage, which must be done with proper eating in combination with strength training. A lean body mass diet is not fundamentally a weight loss diet, because it does not require a calorie restriction. It is possible to lose weight on the diet, but you might also replace that weight with muscle at the same time.
Features
Both proteins and carbohydrates are important nutrients for bodybuilders. In order to facilitate the addition of new muscle tissue, the body uses an energy source known as glycogen, which is made from carbohydrates that come from your diet. Because carbohydrates are the primary source of energy, proteins can be put to work building new contractile muscle fibers.
Amount
According to experts from Columbia University, bodybuilders need approximately 1.5 to 2 g of protein per kg of body weight to repair old muscle tissue and add new muscle tissue. For a 180 lb. person, this is 122 to 164 g a day. You may need slightly less protein, depending upon how much you actually exercise. Research has also shown that consuming an additional 2,270 to 3,630 calories a week, along with appropriate weight training, can theoretically add as much as one pound of muscle gain---though the physical realities make this difficult and, at a certain point, impossible.
Amino Acids
Amino acids are the building blocks of protein. It's better to eat animal-based sources of protein, which have a rich content of amino acids, rather than plant-based sources. Among plants, only the soybean contains all of the essential amino acids, which are the amino acids that the body cannot synthesize and must obtain from the diet. On the other hand, just about every animal source contains all the essential amino acids. Missing even one can result in the degradation of proteins in the body, so they are critical.
Meals
A muscle building diet should contain 2,500 to 5,500 calories a day for men and 1,500 to 3,000 calories daily for women, depending on the types and levels of exercise. During breakfast, your meal plan can include eggs, toast, oatmeal, fruit, a meat source such as sausage or bacon and milk or a protein shake to drink. For lunch it's a good idea to eat a sandwich, a piece of lean meat such as chicken, flaxseed oil, or vegetables. Dinner should contain meat or seafood, some kind of vegetable and perhaps an additional carbohydrate food such as rice or pasta. A few snacks should be spread out through the entire day.
Post-Workout Meal
After a workout, the body is most receptive to taking up nutrients. This is a good time to consume a whey protein shake, which is one of the most fact-acting forms of protein, and a carbohydrate-heavy food such as a fruit or bagel to replenish some energy lost during the workout.
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