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 bodyfat 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.


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 (90×0.675) = 60g of carbs and (35×0.675) = 24g of protein.

Steak Sweet Potato
Sample Diet Plan With Macronutrient Amounts


Training Day: 8 Meals

Meal 1: 90g carbs, 35g protein
Meal 2: 65g carbs, 35g protein
Meal 3: 65g carbs, 35g protein
Meal 4: during/post-workout shake 75g waxy maize, 50g whey
Meal 5: 90g carbs, 35g protein (post-training meal)
Meal 6: 65g carbs, 35g protein
Meal 7: 35g protein, unlimited veggies
Meal 8: (bedtime shake) 50g whey and 50g casein

Non-Training Day: 7 Meals

Meal 1: 80g carbs, 50g protein
Meal 2: 70g carbs, 50g protein
Meal 3: 70g carbs, 50g protein
Meal 4: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 5: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 6: 50g protein, 15g of healthy fat
Meal 7: (bedtime shake) 50g whey, 50g casein, 2 tbsp peanut butter

Recommended Whole Food Sources

Protein Carbs Vegetables Fats
Chicken Breast Oatmeal Broccoli Extra Virgin Olive Oil
Tilapia Brown Rice Green Beans Organic Peanut Butter
Cod Baked Potatoes Cauliflower  
Turkey Breast Sweet Potatoes Asparagus  
Egg Whites Ezekiel Bread Lettuce  
Lean Red Meat