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The Clean, Lean Muscle Gain Meal Plan

Stop bulking and cutting. Gain lean, clean muscle mass with this diet and never worry about riding the see-saw again.

By Matt Kroczaleski

The Clean, Lean Muscle Gain Meal Plan

Bulking up and cutting down sucks. It's time consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training days and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant body-fat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.

Calculations

This program is designed for a 200-pound lifter with 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight - (body fat % x body weight) and divide it by 200 (the approximate lean body weight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be (150 - (0.10 x 150)=135/200=0.675. Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90x0.675) = 60g of carbs and (35x0.675) = 24g of protein.

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