How to Build Lean Muscle Mass

Are you passionate about packing on muscle, but feel like you hit a plateau?

If you're not seeing the gains you want, it might be time to focus on your macronutrients. 

Macronutrients are proteins, carbohydrates, and fats - the nutrients that provide your body with energy. 

By understanding how these nutrients work together, you can maximize your lifting potential and see the results you've been working so hard for.

If you're serious about building lean muscle, then you need to be tracking your macronutrients.

Macronutrients are the three main types of nutrients that our bodies need in order to function properly: proteins, carbohydrates, and fats.

By understanding how much of each macro you should be consuming on a daily basis, you'll be able to fuel your body with the right nutrients to help you build lean muscle mass.

There are a few different ways to calculate your macros, but we recommend using the Harris-Benedict equation. This formula takes into account your weight, height, age, and activity level to give you a more accurate estimate of your daily calorie needs.

The Harris Benedict Equation

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Macronutrient Splits: 40/40/20 and Others

Once you have your calorie needs, you can start to calculate your macros. We recommend a 40/40/20 split for most people who are trying to build lean muscle mass.

This means that 40% of your calories should come from protein, 40% from carbohydrates, and 20% from fat.

Some other popular macronutrient splits include 50/30/20 and 30/40/30.

You can also multiply your bodyweight, or goal lean body weight in lbs by 15, to calculate maintenance calories.

You then use that as your base starting calories.

For example, for a 200lb male, it would be 3000 calories.

Add 500 to that and that is your starting calorie amount for gaining lean mass.

When you plateau, add 500 calories.

What to Eat to Build Lean Mass

Once you have your macros calculated, you can start to plan out your meals.

Make sure that you're including a source of protein, carbohydrates, and fat at each meal. And don't forget to track your progress!

Regularly weigh yourself and take measurements so that you can see how your body is changing over time.

If you're not sure how to hit these numbers, there are a few different ways to do it. You can use a food tracking app like MyFitnessPal or CARBON to input the foods you're eating and it will calculate the macros for you.

Or, you can look up the macro counts for common foods and create your own meals that fit within your daily allotment.

Best Foods to Eat to Gain Lean Mass - Grocery List

Now that you know how to calculate your macros, it's time to start stocking your kitchen with the best foods for gaining lean muscle mass. Here are some of our top recommendations:

Remember, the key to success is consistency. If you can stick to your macros most days of the week and lift heavy weights regularly, you'll be on track to build the lean muscle mass you desire.

Example Diet Plan for a 200lb 25 year old male

Meal 1:

• 8 oz chicken breast (400 calories, 40g protein, 0g carbs, 10g fat)
• 1 cup brown rice (216 calories, 4g protein, 44g carbs, 2g fat)
• 1 tbsp olive oil (120 calories, 0g protein, 0g carbs, 14g fat)

Total: 736 calories, 44g protein, 44g carbs, 26g fat

Meal 2:

• 1 scoop whey protein powder
  (120 calories, 24g protein, 3g carbs, 1.5g fat)
• 1 cup almond milk (70 calories, 1g protein, 8g carbs, 3.5g fat)
• 1 banana (105 calories, 1g protein, 27g carbs, 0g fat)

Total: 295 calories, 26g protein, 38g carbs, 4.5g fat

Meal 3:

• 6 oz salmon (360 calories, 42g protein, 0g carbs, 24g fat)
• 1 cup quinoa (222 calories, 8g protein, 39g carbs, 3g fat)
• 1 tbsp lemon juice (3 calories, 0g protein, 0.9g carbs, 0.3g fat)
• 1 tsp garlic powder (4 calories, 0.2g protein, 1g carbs, 0g fat)
• 1 tsp dried oregano (2 calories, 0.1g protein, 0.5g carbs, 0.1g fat)
• 1/2 tbsp olive oil (60 calories, 0g protein, 0g carbs, 6.7g fat)

Total: 651 calories, 50.3g protein, 41.4g carbs, 34.1g fat

Meal 4:

• 1 cup cottage cheese (168 calories, 28g protein, 6g carbs, 3g fat)
• 1/2 cup blueberries (40 calories, 0.6g protein, 10.8g carbs, 0.4g fat)
• 1 tbsp honey (64 calories, 0.2g protein, 17.3g carbs, 0g fat)

Total: 272 calories, 28.8g protein, 34.1g carbs, 3.4g fat

Meal 5:

• 8 oz chicken breast (400 calories, 40g protein, 0g carbs, 10g fat)
• 1 cup broccoli (31 calories, 2.6g protein, 6.6g carbs, 0.5g fat)
• 1/2 cup brown rice (108 calories, 2g protein, 22g carbs, 1g fat)
• 1 tbsp olive oil (120 calories, 0g protein, 0g carbs, 14g fat)

Total: 659 calories, 44.6g protein, 28.6g carbs, 25.5g fat

Meal 6:

• 1 scoop whey protein powder
  (120 calories, 24g protein, 3g carbs, 1.5g fat)
• 1 cup almond milk (70 calories, 1g protein, 8g carbs, 3.5g fat)
• 1 tbsp peanut butter (95 calories, 4g protein, 3.9g carbs, 8g fat)

Total: 285 calories, 29g protein, 15.8g carbs, 12.5g fat

Example Diet Plan for a 150lb 25 Year Old Female:

Meal 1:

• 6 oz chicken breast (300 calories, 30g protein, 0g carbs, 7g fat)
• 1 cup brown rice (216 calories, 4g protein, 44g carbs, 2g fat)
• 1 tbsp olive oil (120 calories, 0g protein, 0g carbs, 14g fat)

Total: 636 calories, 34g protein, 44g carbs, 23g fat

Meal 2:

• 1 cup greek yogurt (150 calories, 24g protein, 9g carbs, 2.5g fat)
• 1/2 cup blueberries (40 calories, 0.6g protein, 10.8g carbs, 0.4g fat)
• 1 tbsp honey (64 calories, 0.2g protein, 17.3g carbs, 0g fat)

Total: 272 calories, 28.8g protein, 34.1g carbs, 3.4g fat

Meal 3:

• 1 scoop whey protein powder
  (120 calories, 24g protein, 3g carbs, 1.5g fat)
• 1 cup almond milk (70 calories, 1g protein, 8g carbs, 3.5g fat)
• 1/2 banana (52.5 calories, 0.5g protein, 13.125g carbs, 0g fat)

Total: 242.5 calories, 25.5g protein, 24.125g carbs, 4.5g fat

Meal 4:

• 4 oz salmon (240 calories, 28g protein, 0g carbs, 16g fat)
• 1 cup quinoa (222 calories, 8g protein, 39g carbs, 3g fat)
• 1 tbsp lemon juice (3 calories, 0g protein, 0.9g carbs, 0.3g fat)
• 1 tsp garlic powder (4 calories, 0.2g protein, 1g carbs, 0g fat)
• 1 tsp dried oregano (2 calories, 0.1g protein, 0.5g carbs, 0.1g fat)
• 1/2 tbsp olive oil (60 calories, 0g protein, 0g carbs, 6.7g fat)

Total: 581 calories, 40.3g protein, 47.4g carbs, 28.1g fat

Meal 5:

• 1 cup cottage cheese (168 calories, 28g protein, 6g carbs, 3g fat)
• 1 cup broccoli (31 calories, 2.6g protein, 6.6g carbs, 0.5g fat)

Total: 199 calories, 42g protein, 12.6g carbs, 3.5g fat

Meal 6:

• 1 cup almond milk (70 calories, 1g protein, 8g carbs, 3.5g fat)
• 1 tbsp peanut butter (95 calories, 4g protein, 3.9g carbs, 8g fat)
• Total: 165 calories, 5g protein, 11.9g carbs, 11.5g fat

Once you have your macros figured out, the next step is to create a strength-training protocol that you can stick to. This will help you build the lean muscle mass you're looking for. We recommend a full-body split 3-5 times per week, with each workout consisting of 4-6 sets of 8-12 repetitions.

Example Workout 

(Italics = Superset)

Monday:

• Bench press - 4 sets of 8-12 reps
• Barbell rows - 4 sets of 8-12 reps
• Dumbbell shoulder press - 3 sets of 8-12 reps
• Dumbbell curls - 3 sets of 8-12 reps
  Triceps pushdowns - 3 sets of 8-12 reps

Wednesday:

• Squats - 4 sets of 8-12 reps
• Deadlifts - 4 sets of 8-12 reps
• Lunges - 3 sets of 8-12 reps per leg
• Calf raises - 3 sets of 8-12 reps
  Ab crunches - 3 sets of 8-12 reps

Friday:

• Bench press - 4 sets of 8-12 reps
• Incline dumbbell press - 3 sets of 8-12 reps
  Dumbbell flyes - 3 sets of 8-12 reps
• Pull ups - 3 sets of 8-12 reps
• Dips - 3 sets of 8-12 reps
  Barbell curls - 3 sets of 8-12 reps

Rest and Recovery

Rest and recovery are just as important as the training itself when it comes to building lean muscle mass. Make sure to give your body enough time to recover between workouts, and don't be afraid to take an active rest day if you're feeling sore or fatigued. Be sure you are sleeping 7-8 hours per night and consuming adequate protein (1.2-1.7 grams/kg bodyweight) and calories to support your training.

Supplements for Building Mass

There are a few key supplements that can help you build lean muscle mass.

Creatine Monohydrate

Creatine is one of the most well-studied and effective supplements on the market, and it can help increase your strength and power output. Studies show that it can also help you retain more of the muscle mass you're building.

Beta Alanine

Another supplement that can be beneficial for building mass is beta-alanine. Beta-alanine is an amino acid that helps to improve athletic performance and reduce fatigue. It does this by increasing the production of carnosine in your muscles, which is a compound that helps to buffer acid build-up.

Protein Powder

Protein powder is another great way to meet your daily protein needs if you're struggling to get enough from whole food sources. Whey protein is a particularly good option for building muscle, as it's fast-digesting and easy to absorb.

BCAAs & Intraworkout Drinks

Branched-chain amino acids (BCAAs) are another supplement that can be helpful for building muscle.

BCAAs are a type of amino acid that's metabolized directly by your muscles, and they've been shown to help increase protein synthesis and reduce muscle breakdown.

Intraworkout drinks can also be beneficial when trying to build lean muscle mass. These drinks provide your muscles with a steady supply of nutrients during your workout, which can help improve performance and reduce fatigue.

Final Thoughts

Building lean muscle mass requires a combination of training, nutrition, and recovery. By following a strength-training protocol and consuming the right macros, you can make sure your body has everything it needs to build new muscle.

Remember to also focus on rest and recovery, as this is when your muscles will grow. Lastly, don't forget to supplement with key nutrients like protein, creatine, and beta-alanine to help support your training.

By following these guidelines, you'll be on your way to building the lean muscle mass you desire.

Just be sure to track your macros, stay consistent with your strength-training, and supplement intelligently, and you'll be well on your way to success.