Lean Muscle Gain Diet Plan

This is a dietary plan for those that are looking to put on lean muscle mass. You’ll be eating a lot of delicious, nutrient foods, and often on this plan! By timing your meals and macro nutrients properly we can get you putting all of fuel to work in the most efficient way possible.


The main principles:

  • Daily macros are 40% protein, 30% fat, and 30% carbohydrates.

    • Eating extra protein will help you to build lean muscle mass and keep you full longer. Additional fat will help your body to stay in a fat burning zone, help you absorb nutrients, and will make you feel more satisfied.

  • Aim to consume 1-1.1 grams of protein per pound of body weight.

    • Our body use protein to build muscle. Sticking to this ratio will give your body the optimum amount of protein to build lean muscle mass.

    • For Example: A 185 pound person should be consuming 185-204 grams of protein, 67 grams of fat, and 150 grams of carbs. This would give them 800 calories from protein, 603 calories from fat, and 600 calories from carbs for a daily total of 2003 calories.

  • Women should aim to consume 1600-2000 calories per day depending on BMR and goal weight.

    • This will provide you with plenty of fuel to power through your workouts and build the muscle you desire.

  • Men should aim to consume 2000-3000 calories per day depending on BMR and goal weight.

    • This will provide you with plenty of fuel to power through your workouts and build the muscle you desire.

  • Focus on strength training, at least three times a week.

    • While you should still do cardio, strength training is where you are going to build the muscle and give you the tight appearance you desire. Depending on your goals, your trainers will provide you with further guidance as to what type of training you should engage in.

  • Give yourself 12 hours to fast between dinner and BREAK-FAST the next day.

    • Everyone fasts intermittently while they sleep. The break in eating allows our bodies to rest, assimilate nutrients, and repair tissues. By extending the fasting period our bodies will use stored body fat for fuel.

  • No carbohydrates in the afternoon snack or dinner.

    • Carbohydrates are great for quick bursts of energy that we need when we are being very active throughout the day. They are not so helpful when we are inactive, our bodies do not have the opportunity to burn them off and store them as fat.

  • Carbohydrates sources are to be mostly non-starchy vegetables,and small amounts of fruit and whole grains.

    • Choose carbohydrates with a high fiber content. Fiber is great for digestion and helps us feel full for longer.

  • Reduce afternoon & evening carbohydrate intake.

    • We do not want to consume carbohydrates that we will not be burning off, so it is wise to avoid carbohydrates during the times you will be inactive.

  • Consume 5-7 meals daily.

    • Consisting of breakfast, lunch and dinner with snacks between meals. Eat every 3-4 hours to keep energy and blood sugar levels consistent.

    • Structure:

      • Breakfast: 5-7 am (upon waking or after fasted cardio)

      • Snack: 8-10 am

      • Lunch:11-1 pm

      • Snack: 2-4 pm

      • Dinner: 5-7 pm

      • Fast: 5-7 am through 5-7 pm

Emily Grass