Bodybuilder's Lean Muscle Diet Plan
June 28th, 2013
Muscle Coach Diet Plans
At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency especially when bulking. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
- Under 50kgs | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 50-60kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 60-70kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 70-80kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 80-90kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 90-100kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 100-110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- Over 110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
Save a copy of your PDF diet plan and share it with your friends!
Overview of Building Lean Muscle
Building muscle mass the lean way is your guaranteed way to keep a great shape all year round. Many people cringe at the idea of bulking because adding a few kgs of fat to your body for the sake of gaining a few kgs of muscle is unlikely to improve your physique. While bulking to some extent is necessary to reach your genetic potential, it's not everyone's goal to be as muscular as possible or it may be that you have done your bulking and are now content to add muscle to your body slower if it means staying lean. Besides if your training hard all year round why not look good all year round as well? Furthermore people don't usually realise that you don't have to be increasing muscle mass or decreasing body fat to be improving your physique. Have you ever wondered why it is that some bodybuilders may be the same weight as you and a similar body fat percentage but look 10x better? That's all from muscle maturity which happens simply by lifting weights and maintaining good nutrition over a very long period of time. The longer you train you more your muscle will improve in shape, proportion, fullness and vascularity which are great at creating the illusion of much larger muscles.
Lean Muscle Building Diet Tips
- Prepare your meals
- Be consistent with your diet
- Don't neglect dietary fats
- Consume a high quality post workout meal
- Use supplements
Prepare Your Meals
Preparing meals is an essential part of every bodybuilders day. Typically you will be surprised at how quickly you can prepare your two or three lunch meals for work once you have established a routine. The preparation time for most diet plans to make three meals can usually be done in about 20-30 mins tops and much of this time is just waiting for food to cook. This means you can work your meal preparation into your morning routine without hardly increasing the time it takes to get ready. Alternatively you may prefer to do large cook ups once every week. Either way you are going to find meal preparation a lot easier if you buy yourself a good supply of lunch containers.
Be Consistent with Your Diet
Being consistent with your diet is the most important component of any fitness goal. This point really ties in with preparing your meals. If you don't prepare your meals you will find yourself not eating as regularly as you should and also not eating the right foods. Everybody needs some slack with their diet from time to time but try to aim for a consistent prepared diet for 6 days every week. Also remember that it is called cheat meal not a cheat day. If you need to relax the diet preparation on a certain day then don't go out of your way to eat bad food, just eat normally and regularly and include only one meal of junk food.
Don't Neglect Dietary Fats
Fats can easily be overlooked in any diet plan because they are typically portrayed by conventional dietary wisdom as being the enemy of any fitness goal. New research and more educated people know better. Not all fats are not created equal. There are bad fats that are typically found in fast foods and other snack foods but there are also healthy fats found in whole food sources such as almonds, avocados and coconuts. Any diet no matter whether the goal is to bulk up to 150kg or to purely cut down body fat, dietary fats will greatly benefit progress and overall bodily health.
Consume a High Quality Post Workout Meal
If you only eat one good meal a day, make it your post-workout meal. Timing of this meal is very important and you will certainly want to eat this meal within 60-90 mins of finishing your workout. If you look around you will find all sorts of different and strange diet plans for building lean muscle mass some of them requiring zero calorie intake for up to 16 hrs every day but never among these diets will you find anyone advocating a fast after a training session. Try to consume about 30-50g protein and 50-100g carbs in your post workout shake instantly after finishing your training session. Then aim for about 30-50g protein and 30g fats in your post workout meal.
There are many different supplements that you can use to achieve your goal of building lean muscle mass. The most important of these would be lean protein powder, creatine, carbohydrates and a healthy fat source like CLA. Supplements provide an easy and convenient way to ensure your body is primed with muscle building nutrients to maximise your muscle gains from every workout session. Building muscle requires a high protein intake but not everyone has the option of being about to eat meat every 2-3 hrs so try substituting meals for a protein shake, CLA and a handful of almonds.