How to Gain Lean Muscle for Beginners

[ 0 ] April 4, 2017 |

gain lean muscleTo Gain Lean Muscle

If you want to make a difference to your body and health you need to take your training goals seriously.  To achieve lean muscle gains you need to complement your training with quality protein, the right carbohydrates and healthy fats.

If you really want to make a difference in your training, and the results you get.  You really need to approach your training with the right mindset and training plan.  Try the following

Supplements I recommend

If your working out, your body needs additional nutrients  I recommend getting a decent multi vitamin supplement

A good quality Whey & Oats protein drink will help when you want a quick wholesome meal on the go. Whey and oats uses a combination of fast acting whey protein isolate and slower digesting whey protein concentrate to provide you with exceptional coverage throughout the day and help you recover from your workouts.

Branch Chained Amino Acids – leucine, isoleucine and valine  – are critically important for enhancing muscle growth.  They do this by stimulating muscle protein synthesis, reducing protein breakdown and reserving muscle glycogen stores.  The body also uses these amino acids directly as fuel which enhances muscle strength and endurance during your workout.

Nutrition Strategy

To add lean muscle mass, I tell my clients to actually increase your daily intake.  As I always recommend try eating 6 meals a day, incorporating smart protein, carbohydrates and fat choices.

Eating adequate protein is crucial for muscle growth. Consume at least 2 g of protein for each kilogram of body weight daily to ensure that you’re getting what you need.  You can achieve this by consuming six servings of protein in roughly equal amounts every two to three hours.

Eating a diet that’s high in carbohydrates is critical for fuelling muscle growth  and will help make you stronger and more energetic.  Consume 2 grams of carbohydrates per kilogram of body weight daily.  Emphasise smart carn choices with each meal.

Good fates are an essential part of health and growth.  Emphasise smart fat choices with each meal and aim to consume 30-40g of good fats daily.

Stay hydrated by drinking at least 2 litres of water each day.

Meal plan

7AM – Meal 1    – Poached egg with wholegrain toast or

                               Egg white Omelette with sautéed vegetables or

                                Raw muesli with nuts, seeds, yoghurt and berries.

                             Take your Multi Vitamins

10 am – Meal 2    Take you protein drink.

1pm  – Meal 3 – Grilled lean chicken, fish, lamb or beef plus brown rice, baked potato, sweet potato

                                Or quinoa served with green vegetables or mixed salad.

4pm – Take another protein drink.

Post Workout – Take your BCAA

7pm – Grilled lean chicken , fish, lamb or beef served with steamed or sautéed green vegetables or a         fresh mixed salad.

8.30 – Take another protein shake.

Exercise Strategy

A solid strength or weight training program is an essential component for lean gains.  This refers to the use of weight or some form or resistance in order to increase muscle size, muscular strength and muscular endurance.

Whilst there are many individual variables to consider, a general guideline for achieving muscle strength and size is to conduct weight training exercises three to four times per week of 45 – 60 minutes duration.  Choose weights suitable for 4 sets at 6 – 8 repetitions per set where the final one or two reps reps  approach failure.

It is important to rotate different muscles over the week to allow sufficient time for recovery and repair.  The aim is for each workout to produce and increase in strength so there is progression with regard to the weight or resistance.  Both single joint and multiple joint exercises should be included as part of the program.

Exercise Program

Monday

Chest, shoulders, triceps

Tuesday

Rest Day

Wednesday

Back, biceps, abs

Thursday

Rest Day

Friday

Quads,

Hams,

Calves

Saturday

Rest Day

Sunday

Rest Day

Smart Protein Choices

Chicken

Beef

Fish

Legumes

Eggs

Nuts

Seeds Yoghurt

Smart Carbohydrate  Choices

Barley

Brown Rice

Buckwheat

Raw Muesli

Rolled Oats

Quinoa

Sweet Potato

Wild Rice

Smart Fat Choices

Avocado

Chia Seed Oil

Coconut Oil

Flaxseed oil

Fish oil

Nuts Oily Fish

Seeds

Tags: , ,

Category: Muscle

About the Author ()

Add Muscle Secrets is dedicated to helping the hard gainer in the gym, by giving the best tips trick and ideas for working out and nutrition. We answer the questions about how to get the hard gains in the Gym,

Leave a Reply