How to build lean muscle simply comes down to how much protein and calories to ingest. To build muscle and burn fat you need to weight train, eat clean and consume enough protein.
Your protein consumption should be increased while cutting down your body fat through eating properly. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.
Here is what you need to do to build lean muscle - keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.
The minute you’ve done this, you may now start a strategy that will basically increase your muscle while burning off fat. Also, you must be able to find out exactly how much protein will you need to consume everyday.
If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.
So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.
225 g of protein is a lot, but not if you’re used to eating that much food. If you increase your dietary intake to say, 5 meals a day, where you get 45 g of protein per meal, you’ll hit your goal. Your consumption must be maintained at that level to retain your body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.
Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. Chicken and tuna are good options, but you might also want to take quality proteins to get the important dosage.
Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.
There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. As a matter of fact, you should stay away from the junk food carbs, and get them only from natural fruit and vegetables, especially fibrous vegetables.
Your main goal would be to achieve the necessary amount of protein, then eat the rest of whatever you want while staying off the junk food.
Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will help you push your body to the maximum while replenishing everything that’s getting used up.