If you're looking to build lean muscle, you can often enhance the effects of your workout through diet. But it's not just about what you eat, though you'll often lower your carb and fat intake while adding more protein to your diet. There's also something to be said about the frequency of your meals. Most diets that encourage lean muscle mass tend to increase the number of meals eaten throughout the day.
Step 1
Start your morning with a meal heavy in protein while low in carbs and fat. Stick to 3 to 5 oz. of turkey or lean beef and between four to six egg whites for your protein at breakfast. Carbs are best consumed in the form of unsweetened oatmeal or grapefruit.
Step 2
Have a mid-morning snack that is heavy in protein. Choose either one or two scoops of protein powder or about 5 to 6 oz. of poultry. Protein powder should provide between 20 and 40g of protein.
Step 3
Keep the protein heavy while including some carbohydrates in your lunch. Four to 6 oz. of tuna coupled with a salad of about 2 to 4 cups of vegetables, including lettuce, carrots, tomatoes, green peppers, cucumbers, onions, broccoli or cauliflower, is a great option. You can also swap out the tuna for 6 to 8 oz. of poultry.
Step 4
Have a mid-afternoon snack that is also heavy in protein. Choose from the same options as your mid-morning snack or mix it up by going with a 1/2 cup of legumes, such as kidney beans, black beans, garbanzo beans or lentils. Mix with dark green vegetables like spinach. Try a serving of fat-free cheese, peanut butter on whole-wheat toast.
Step 5
End your day with a dinner that is heavy in protein and relatively light in carbohydrates. Turn to 5 to 6 oz. of lean meat or fish, such as chicken, turkey, lean sirloin, cod, salmon or tuna. Couple this with a light salad of about 1 cup in size, including some of the same vegetables as with your lunch. Women may want to consider swapping out the meat-based protein for a mixture of sweet potatoes and bananas.
Tips and Warnings
- Consult your doctor before starting a lean muscle mass diet. Due to its heavy protein consumption, you may need to use an alternative to lose weight.
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