Gaining Lean Muscle

[ 0 ] February 11, 2016 |
Gaining lean muscle

Gaining lean muscle

If you genuinely want to gain lean muscle and improve your body and general well being, you’ll need to start to take your training ambitions seriously. To attain the goal of lean muscle you’ll need to complement your training with top quality protein, the best carbohydrates and wholesome fats.

So if you’ve made that decision to make a distinction in your training, and enjoy the benefits you get. You really want to approach your training with the correct mindset and training plan. Try the following:

Supplements I suggest

In case your working out, your body requires and needs added nutrients I suggest using a decent multivitamin 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 gain lean muscle mass, I always advise to 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 having what you’ll 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 fueling muscle growth and will help make you stronger and more energetic. Consume 2 grams of carbohydrates per kilogram of body weight daily. I emphasis smart carb choices with each meal.

Excellent fats are an essential part of wellness and lean muscle growth. Again I emphasis smart fat choices with each meal and aim to consume 30-40g of superior fats daily.

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

Meal plan

Here’s a basic meal plan I advise.

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

Egg white Omelet with sauteed 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 – Meal 4– Take another protein drink.

Post Workout – Take your BCAA

7pm – Meal 5 – Grilled lean chicken , fish, lamb or beef served with steamed or sauteed green vegetables or a fresh mixed salad.

8.30 – Meal 6 -Take another protein shake.

Exercise Strategy

A solid strength or weight coaching program is an essential component for lean muscle 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 instruction 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


Chest, shoulders, triceps


Rest Day


Back, biceps, abs


Rest Day






Rest Day


Rest Day

Smart Protein Choices







Seeds Yoghurt

Smart Carbohydrate Choices


Brown Rice


Raw Muesli

Rolled Oats


Sweet Potato

Wild Rice
Smart Fat Choices


Chia Seed Oil

Coconut Oil

Flaxseed oil

Fish oil

Nuts Oily Fish


That’s it, a blueprint on how to gain lean muscle when you are starting out. And don’t forget its all about being consistent at working out as well.

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Category: Muscle

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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,

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