Join us for the latest nutritional, fitness and wellness information helping you live a better life!
Nutrition Plan For Men to Build Muscle and Get Lean
As men, we can speak firsthand about wanting to build a lean and muscular physique. In fact, it was one of the main reasons we got into the business of health. It is tough to find a program that not only helps build muscle but also helps get the type of beach body leanness we look for. In this article, let’s discuss a great nutrition plan for men to build muscle and get lean.
Sample Meal Plan to Build Muscle and Get Lean
We will be separating this meal plan into five meals throughout the day.
You’ll have three larger meals (breakfast lunch and dinner) and two smaller snacks. The Nutrition plan listed below is lower fat, moderate carbohydrate, and higher protein macronutrient split.
According to a study in 2018, increased protein intake caused an increase in additional muscle mass.
This plan will ensure you’re getting enough protein to rebuild the muscle tissue after your workout and give you plenty of energy for the day.
You will have to adjust portion sizes and calories for your body type, but this sample meal plan now get you started
- Eggwhite Omelette with mushroom and spinach
- Small bowl of oatmeal mixed with frozen blueberries
- Whey Protein drink blended with frozen banana and unsweetened almond milk (Check out our recommended Whey Protein Powder here)
- Grilled Chicken Wrap with whole wheat tortilla and low-fat mayo
- Large romaine salad with olive oil/vinegar dressing
- Lowfat Cottage Cheese
- Handful of cashews
- Grilled Lean Sirloin Steak
- Sweet Potato
- Steamed Asparagus
Don’t forget about weight training!
In our opinion, there’s no point in utilizing a Nutrition Plan For Men to Build Muscle and Get Lean unless you’re weight training. In order to stimulate muscle growth, you have to do some type of resistance training to break down the muscles so they can be rebuilt with this type of nutrition plan.
If you’re a beginner, a good routine we used to do to build strength and size is a 3-day body split.
We have also included some light cardio 3 days a week to help stimulate the metabolism and minimize body fat levels while building new muscle tissue.
- Monday (Chest, Shoulders, and Triceps)
- Tuesday (brisk walk for 30 min)
- Wednesday (Legs)
- Thursday (brisk walk for 30 min)
- Friday (Back and Biceps)
- Saturday (brisk walk for 30 min)
- Sunday (Rest day)
Supplements to Build Muscle and Get Lean
The last piece of the puzzle for this nutrition plan is supplementation. We are firm believers in natural supplementation and very much against the use of anabolic steroids.
With that stated, there has been a lot of progress regarding supplementation to help build muscle and get lean.
It is completely possible to get results with diet and exercise alone. However, certain supplements can give you an advantage by speeding up the muscle-building and fat-burning processes.
Check out my in-depth article on the best bodybuilding supplements here