Building Lean Muscle Means a Good Diet

Two of the most interesting and frustrating statements that people make are, “I just want to tone my arms,” or “I just want to lose a little fat around my stomach/legs/butt/whatever.”  Or this one, “I don’t want to get bulky, I just want some lean muscle.”

The simple truth is that all three statements are false, to be charitable – or delusional, to be a little harsh.  Let’s not be harsh, let’s say that these folks are just misinformed.  There is no such thing as toning (what is toning?).  There is no spot reduction.  Tom Venuto has a great article about doing 1000 sit-ups a day.  And if getting bulky were easy, we’d all be extra-large.

But building that lean muscle, there’s something we can talk about. 

Weightlifting, strength training, bodybuilding all do one thing and that is make you stronger.  Along the way, as a  byproduct of getting stronger, the muscles will grow.  A small percentage, maybe 10% of men and 1% of women will get big, as in bodybuilding big.  The rest of us will get some size, bigger than your average bear, but by no means a grizzly.

So, as you lift and challenge yourself at every workout, your muscles will get stronger and a little bigger.  The visual effect will be a hard muscle.  When people feel you, you will seem less like a marshmallow and more like a size of beef.  That’s good.

And it’s all lean muscle – good right.

So, why do some look – well – bulky? Where’s the muscle definition?  And you said that getting bulky was a myth!

Well, here’s the thing, exercises make your muscles stronger and leaner.  Dieting strips the fat from your body and shows it off.  In fact, dieting is really what makes your muscles stronger and leaner.

Exercises tear down your muscles and dieting builds it up. Simple, I understand; nevertheless, it is fundamental to building a leaner, meaner (in a good way) you.  The two go hand in hand.

You cannot simply set a goal of building a leaner, muscular you without having a clean balanced diet to furnish all the nutrients.  Larry Scott used to say that nutrition was 80% of bodybuilding. 

If all you did was push-ups, pull-ups, dips, one legged squats, deep knee bends, crunches, and reverse crunches; you would do great, so long as your diet was good.

In fact, a good diet is your insurance policy.  Whereas, you could have the greatest workouts in the world, but if you dieting is terrible and lazy; then you will have no progress.  Clean balanced diet is the key to building a lean, muscular body.

A good diet doesn’t need Hoodia or apple vinegar cider whatever.  A good diet consists of plenty of water, lots of veggies and fruits, fiber, complex carbohydrates, and balanced sources of protein.  It does not include high fructose corn syrup, processed sugars, alcohol, white bread, and fast foods or Ho-ho’s.  Okay, I’ll fight you on Ho-ho’s.

So, the equation for building lean muscle is the same as getting stronger:  training to maximum effort plus good diet plus lots of rest equal great, strong body.  Can’t beat that.

Get healthier, stronger, and build muscle with free info/advice at  Loaded with free workout routines and advice from the best minds in the business, this is where you need to go for commonsense, straight shooting info.  While you’re at it, look at what Bodylastics has done for Hyo.

The Right Diet For Building Muscle

The right diet is essential if you are looking to build lean muscle while working out. If you don’t know what or how you are supposed to be eating then it can spell disaster for you. Stick to these basic rules and you won’t have any problems seeing the results you want.

You need to eat often and a lot if you are looking to build good muscle. Calories are a major factor in this process. Eat around six smaller meals a day to keep your metabolism up. You should be consuming a large amount of calories, but not just any calories. You need nutritional value in your food. Soda is an example of something you should not be consuming. It has lots of calories but no nutrients in it at all. These are called empty calories, stay away from them. A good rule of thumb is to consume more calories then you are burning off.

Protein is a key ingredient in building muscle. There are tons of shakes, bars, and more on the market trying to get money out of your wallet but I don’t suggest making them a large part of your diet. Try to get more natural foods in your diet that have as little fat as possible. Low fat or skim milk is a great example. It has little or no fat and has a good amount of protein in each serving.

Also make sure that you stay away from all junk food that is out there. This is kind of going back to what I have already said in this article. You can pass eating one thing a week that isn’t good for you. Many call this cheating, but other than that one time make sure you have a healthy and balanced diet. It can slow down your progress a lot and will keep you from gaining lean muscle.

Most people looking to build muscle do not realize that their diet is just as important as their workout, if not more. Just keep everything said in this article in mind and you shouldn’t have any problems. Be sure you consume a large amount of calories in smaller meals throughout the day. Eat good quality foods with lots of protein in them. Stay away from junk food as much as possible to see the best results.

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How to Create a Muscle Building Diet

If you’re looking to gain weight, creating the perfect muscle building diet is going to be essential. If you’re not creating a diet properly, you won’t be able to build more muscle since you won’t be supplying your body with the building blocks that are required to make that happen. Since muscle building is an energy intensive process, if the calorie support is not there, results will not be seen.

Here are the main three issues that you need to think about when learning how to create a muscle building diet.

Total Calorie Intake

The first thing to get straight is your total calorie intake. Most people will build muscle effectively on 15-18 calories per pound of bodyweight, however others may need more. The best thing to do is to set your calorie intake and measure your results. Give it a week or two and see how you progress.

If you aren’t seeing results, that just means you need to adjust upward or downward either direction.

Getting Enough Protein To Build Muscle

Moving on, protein is something else that many people get confused on when creating a muscle building diet. They often believe that in order to get results, they need to take in very large protein intakes.

This is not the case, however. Instead, they need to take in enough protein to support muscle mass building, but then after that they should focus instead on taking in enough carbs to supply the body with energy.

Energy is more important for building muscle so if you aren’t getting in enough, problems may occur.

Not Cutting Out Carbs

Finally, as just touched upon, you want to ensure you aren’t cutting out carbs. Take in carbs both before and after the workout as well as throughout the day. You don’t have to make your diet incredibly high in carbs, but make sure you’re taking in at least 150 grams per day.

Getting your muscle building diet correct will be vital if you want to see results, so make sure you are not overlooking this. I’d hate to see you waste time in the gym not getting results when you could be doing so much better.

Please check out this program review to learn more about creating a muscle building diet.

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The Professional Muscle Building Diet Part 1

Okay, here is what your diet needs to be like to build muscle. Every day you need to eat 1.5 – 2 grams of protein per lbs. lean body mass. This sounds like a lot, but is easy to do. Next, make sure you are eating enough calories. You should eat as many calories as possible while not gaining fat. You need lots of complex carbohydrates(not only do they account for most of your calories, but these are what “fill you up” and give you the much needed energy.)

For example: During my “off season” (term referring to the time not dieting for a competition,) I was eating 3,000 to 4,000 calories a day. Your daily caloric intake should be as much as possible but without getting fat, as I already mentioned. Just be sure to spread them out evenly. Make sure that you are not eating too much sugar or that will lead to gaining fat as well. 5 – 6 meals daily will suffice with 2 – 3 hours between each “feeding”.

If you notice that you are gaining fat, reduce daily caloric intake by 300 calories for a week and keep doing so until you stop gaining fat. For this reason, it is imperative to measure your body fat once a week to make sure that the weight that you are gaining is not fat. You can get a skin fold caliper that measures body fat just about anywhere and for cheap.

You need to purchase a food scale. You will also need to record when you eat, what you eat, and how much of it you eat. Microsoft Excel is an excellent program to use, as it can be saved, and will add up all of your total calories, protein, fats, and carbohydrates. You also want to make sure that you are not allergic to any foods that you have never tried. For example: if you have never tried green beans, don’t eat a lot at first. Be Smart.


Supplementation plays a HUGE role in getting enough nutrients. Supplements come in many shapes, forms, and sizes. I feel that the most important supplements include the following: Protein Shakes (Both Low-Carb and High-Carb), Protein Bars (Both Low-Carb and High-Carb), Amino Acid Supplements, Vitamins, and Creatine Monohydrate.

Protein Shakes as well as bars can be an excellent source of: Protein, calories, carbohydrates, as well as many vitamins and amino acids. Protein Shakes and Bars are convenient and some actually taste good! Amino Acid Supplements help the body reach peak levels of growth by supplying additional high-quality protein.

Amino Acids

Amino Acid Supplements can also be metabolized in the muscle, decrease muscle catabolism (breakdown) by acting as extra energy during exercise. Vitamins play a vital role in health and now I understand why my mother always made me take them as I grew up. Vitamins are the substances that your body uses for all of it’s metabolic processes. Vitamins provide the nutrients necessary for growth and repair.

Many products out there are considered multi-vitamins and are excellent. Creatine Monohydrate is a fabulous new supplement that first became popular in the 90’s. As users nation-wide reported immediate, massive results, many others tried and also received results. An immediate gain of ten-pounds of lean mass is common and has found a home on every serious bodybuilder’s supplement bag.

Here are some meal plan examples:

Day One

Meal One:
6 Egg Whites
1 Yolk
4 oz. Chicken Breast
1/2 Cup Oatmeal
1 Apple

Meal Two:
Meal Replacement Shake

Meal Three:
10 oz. Chicken Breast
1/2 Cup Rice
4 Cups of Salad
2 Tablespoons of Dressing

Meal Four:
2 Cans Tuna(in water)
1 Cup Rice
2 Carrots

Meal Five:
Meal Replacement Shake

Meal Six:
10 oz. Steak
2 Baked Potatoes
2 Cups Vegetables

Day Two

Meal One:
6 Egg Whites Scrambled
2 Packets Instant Oatmeal
1 Serving Strawberries

Meal Two:
Meal Replacement Shake

Meal Three:
Green Beans

Meal Four:
2 Protein Bars

Meal Five:
Chicken Breast

Meal Six:

Day Three

Meal One:
Meal Replacement Shake

Meal Two:
Grilled Chicken Breast

Meal Three:
2 Protein Bars

Meal Four:

Meal Five:
6 Egg Whites
1 Cup Oatmeal
2 Large Carrots

Meal Six:
Meal Replacement Shake

Day Four

Meal One:
3 Egg Whites
1 Protein Bar (High-Carb)

Meal Two:
Green Beans

Meal Three:
2 Protein Bars

Meal Four:

Meal Five:
Meal Replacement Shake

Meal Six:
2 Baked Potatoes

This is only a sample of a muscle-building diet. Notice that the Meal Replacement Shakes and Bars do not have to be for the same meals each day or that there is a set number of them you drink a day. You can insert different foods into each meal.

You should get carbs from:

* Bean

* Oatmeal

* Potatoes

* Rice

Protein should be from protein shakes and bars (make sure there is minimal sugar) and from lean meats: Chicken, Fish, Lean Steak, etc. All fruits and vegetables are acceptable and should be eaten.

Mike Murphy is an expert in the fields of exercise and nutrition. He is an amateur bodybuilder and highly sought after personal trainer and online personal trainer. For more Muscle-building nutritional advice visit Mike’s Online Personal Training website.

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You Can Find a Muscle Building Diet Plan

In today’s world there are so many different diet plans that everyone is trying. There are many different people that try more then one diet because the one before did not work. One of the popular ones is a muscle building diet plan. There are so many people that want bigger muscles, they want to look better and they want to be stronger. You yourself can do that for you if you just follow a few simple rules.

Now you may be thinking that what does building muscle have to do with dieting. Trust me it has everything to do with it because you need to feed your muscles so they can build up stronger for you. Plus if you choose the right foods you will see the results a lot faster. You need to make sure that you are getting plenty of protein. That is pretty much the building blocks of muscles. You will also need carbohydrates. That will help your body create more energy so you can have enough energy to get some exercise. You need a little cardio to go alone with the weight lifting. You will also need some fats. You may be wondering why that is and that is because they help you with digestion. You can also learn more about this if you were to find a muscle building diet plan. It will go more into detail on everything that you will need to know.

Now that you know all the kinds of foods you need you can start planning out your meals and making a list so you can go to the store and buy everything you will need to maintain on this diet. You need to go online and find a muscle building diet plan, it will help you on telling you when you should eat and how much you should eat at that time. You may not think that should have anything to do with it but trust me it does. You also want to drink plenty of water every day. Make sure that you stay away from the sugar drinks.

With all this information that you have gathered today you should be able to go ahead and get your muscle building diet plan and get started today. You shouldn’t wait until tomorrow. Get started and get a better looking body before you know it. It will not take you as long as if you are following all the guidelines that are pointed out to you.

Also pay close attention bellow…

Muscle Building Diet Info – Part 1

In previous articles, we looked at various characteristics that your workouts would have to have for maximum muscle building.  But training is only one part of the overall process.  
Your muscle building program will never be ‘complete’ unless you have the right diet.

When trying to building muscle, the first thing you need to think about is your overall caloric intake.  You’ve heard it a million times, and it’s true – gaining weight and losing weight is all about calories in vs. calories out.  If you consume more calories than you burn up, then you’re going to gain weight.  If you burn up more calories than you consume, then you’re going to lose weight.  It’s as simple as that.

Now, most people think of that little equation when they want to lose weight, or keep from gaining fat.  They’re usually worried that if they take in more calories than they burn up, they’re gonna gain weight, and that weight is going to be fat.  Now, for the most part, that’s true.  However, the same principles apply when talking about putting on muscle.

See, you can never put on more bodyweight (be it muscle or fat) unless you’re consuming enough calories.  You’ll never add 20 pounds of lean muscle or add an inch to your arms when if you’re barely eating.  It just won’t happen.  It would be like trying to build a huge office building with only one truckload of bricks.  It’s just not going to be enough.

So the first thing you need to make sure of is that you’re eating enough.  You don’t have to go crazy and eat 8000 or 9000 calories per day like some of the bodybuilding magazines tell you to do.  You can start off by just adding 500 calories per day to your diet – that will do a lot more than you probably think.  And 500 calories isn’t that much on a daily basis – you wouldn’t be adding crazy amounts of food to what you already consume.

If you’re really small and have a fast metabolism, you could even go for 1000 extra calories per day.  (I’ve got a fairly extreme example you could follow that I’ll tell you about at the end of this article.)
After ensuring that you’re consuming enough calories, you need to make sure that a fair number of those calories are coming from protein.

Protein essentially is muscle.  Protein is made up of amino acids, and it’s amino acids that are known as the “building blocks of muscle”.  So when you consume protein, you’re consuming the very thing that’s going to directly go toward building extra muscle.  So you have to make sure your protein consumption is high.

That doesn’t mean you have to go totally overboard, though.  There are some recommendations out there that are just nuts – 2-2.5 grams of protein per pound of bodyweight, 400-500 grams of protein per day…wow.  That’s nuts.

For more no nonsense muscle building information then check out No Nonsense Muscle Building #1.

Muscle Building Diet: What To Eat So You Can Build Muscle Up

Aside from engaging in certain types of work out, people who dream of gaining muscle mass should also realize the importance of a muscle building diet. Yes, in order to build muscle up, there are some foods that you should eat regularly. Below you’ll see muscle gaining secrets, specifically diet tips that will aid you in your goal to have enlarged muscles, or more muscles in your body:

There are actually 3 types of nutrients that should be found in the foods that you eat, especially if you have the desire to boost muscle growth.

The first one is protein. It is actually the building block of our body, and it also is responsible for repairing the muscles, aside from ‘telling’ muscles to grow. Individuals who have the aim of gaining muscle mass, therefore, should increase the amount of protein rich foods that they eat. Eating protein bars or taking protein supplements is even part of muscle gaining secrets that work. If you don’t include foods that have high protein content in your muscle building diet, no matter how hard you work out, you won’t see any significant improvements in your body.

To build muscle up, you should become aware that you also need to eat some foods that have fat content. Do not be hysterical – the fat you have to eat is the good fat, and not the bad fat. The bad fat, also known as trans fat, or saturated fat, is usually found in deep fried foods, processed foods, and the likes. The good fat, which you can use in gaining muscle mass, on the other hand, is found in fish, olive oil, and so on. One of the muscle gaining secrets that you should put into practice is to cut down on your intake of bad fats, and concentrate on eating more foods that have good fats.

A muscle building diet is also one that has carbohydrate rich foods. Carbohydrates are nutrients that give you energy, and you need that energy so you’ll be able to perform work outs that build muscle up in a longer time frame and the proper manner. There are actually bad carbs (simple carbs) and good carbs (complex carbs). Simple carbohydrates can be found in sugar rich foods e.g. cakes, blended beverages, etc; while complex carbs that are good for gaining muscle mass are found in potatoes, rice, and so on.

Now that you know the components of a muscle-gaining meal plan, part of the muscle gaining secrets that you should learn is the right time for you to eat. The teaching that 3 meals per day is ideal should be disregarded. For your muscle building diet to work, you should eat around 4 – 5 meals on a daily basis, with intervals at 3 – 4 hours. For you to be able to do this and build muscle up, remember to eat only small sized meals. Again, what every individual who has the dream of gaining muscle mass should keep in mind is this: regular exercise and proper dieting are both the keys to enhanced muscles.

Karen Winton loves the idea of helping health conscious people via her articles. To become successful in building muscle, check out: Muscle Building Diet. If you want to have a body like a gladiator’s, try: Gladiator Body Workout.

Healthy Muscle Building Diet

Health is wealth. Without our well-being, all of the muscle and strength in the world doesn’t mean a whole lot. None of us wants to be the most ripped and rugged cadaver in the cemetery, right? If we don’t take care of our health, our physiques won’t matter – we won’t be here to enjoy them!

At the same time, the amount of food we must consume in order to be the most effective body seems to work against the goals of health. Three hundred grams of protein is very taxing to the kidneys. Our digestive tracks surely do not enjoy having to process several pounds of meat daily. And our poor hearts have to carry around extra weight, of origin it does not care. The heart of the 240 pound bodybuilder works just as hard as the ticker of the 240 pound couch potato.

Therefore it is a very tricky and careful path which must be taken when striving to develop a healthy muscle building diet which results in optimal muscle gains – without adding too much risk to health.

Start your meal planning with proteins. Lean sources such as chicken, lean cuts of beef, whey protein, and fish deliver the best protein to your body, without risk to health. Let’s move on to our carbohydrate planning. You need carbs for energy, but you do not need processed flour and other toxins found in foods like white bread and pancakes. Stick with rice, potatoes, yams, and beans. Consume plenty of greens, fruits and vegetables for fiber as well. Fats are a diet item which must be carefully considered. Your internal organs need fat to function. Your muscles need fat to function. Zero fat diets are highly unhealthy. However, high fat diets – with foods coming from cheeseburgers and ice cream – are also detrimental to health, particularly heart function. Stick with egg yolks and Omega-3s for heart health and adequate fat consumption.

Always take a look at every bite of food you are about to consume with two purposes in mind. Stick with foods that will add muscle to your frame, while leading to minimal detriment to your health. It’s that simple. The best healthy muscle building diet is rich in healthy foods and at the end of every day, you feel healthier and stronger than when you woke up that morning. If you are growing and you feel great inside while eating clean foods, you are already working in the right direction!

Dane Fletcher is the world-wide authority on training, nutrition, and supplements. To build muscle fast, he recommends the world class steroid alternatives from instead of illegal anabolics.

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Muscle Building Diet Plan

If you want to build a muscular physique you know how important it is to lift weights and do cardio, right? But if you are to maximize your results in the gym then you have to create a muscle building diet plan as well. It is a must do and an essential part of the equation to a muscular physique. You have to supply your body with nutrients from foods that will build muscle.

So what is involved in building a diet that will compliment your workout strategy? There are four main areas to focus on.

1. Total Calories. You should be aware of the total calories you are consuming everyday and where those calories are coming from. Don’t assume you know. Start keeping a journal of everything that you eat with a breakdown of the macronutrient content. This is the best way to determine exactly what your total calorie content is. You have to take in enough calories throughout your day to supply your body with a continuous amount of nutrients.

2. Adequate Protein. Lean protein is the way to go. Lean sources of protein can be found in chicken and eggs. This is a must if you want to build quality, lean muscle. An adequate source of protein will help your body repair itself after a hard workout.

3. Carbohydrates. Carbs are the best source of fuel or energy for your body. If you cut your carbs significantly and for a prolonger period of time you will find yourself lacking energy and your workouts will suffer as a result. You need to supply your body with carbohydrates, specifically complex carbs to keep your body’s energy stores up. Good sources of complex carbs are oatmeal and wheat based products.

4. Drink plenty of water. This may sound too basic but it is an aspect of any muscle building diet plan that is grossly overlooked. You should be consuming 1 ounce of water for every pound of bodyweight you have. So if you weigh 200lbs. you should be drinking 200 ounces of water everyday. Just about everything in your body needs water to function – so make sure you are drinking your fair share.

It is as important to spend as much time planning your diet as it is planning your workouts. A solid diet plan that will compliment your workouts will include knowing your total caloric intake per day, consuming an adequate amount of lean protein and complex carbohydrates in addition to drinking plenty of water.

Establishing a good muscle building diet plan can be overwhelming if you don’t know what to do. If you need some help planning your diets, your workouts or both click here for some expert advice: Muscle Building Diet.

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