Tag Archives: lean muscle diet

Lean Muscle Diet Plan: Simple & Effective Method To Get A Lean Body

Most people believe that you are what you eat. However, psychologists say that it is the other way around. Your habits and behaviors convince you to change the way you eat. Many of the experts even believe, People who are empathetic and more polite usually opt for simple and vegetable-based food. On the contrary, people who are harsh, impulsive, and less empathetic usually opt for a meat-based diet. Or it can be the other way around. Always aim for lean muscle diet plan containing all essential vitamins and minerals, good for your health.

No matter if it’s the food that impacts the behavior or the behavior that impacts our food choices; we can all agree that without food, sustaining life would be impossible. Your food is not just for taste but also works as fuel for your body. If we look at our lives today, we will see another very important thing impacting our food and that is Our Goals.

Quest For A Healthy Diet Plan

In the quest to achieve our goals and to build an empire for ourselves plus bring millions home, we make poorer food choices. On the contrary, we should consider our body as our sanctuary, and thus we must treat it better. We need to set our goals for our life but should not put our health on the edge. Instead, we should assist our body to achieve those goals with a good diet plan.

Effective Method To Get A Lean Body

For weight loss or reducing body fat content, most people opt for different diet plans. Similarly, for increasing the muscle content in the body, people usually opt for a high protein diet. With the help of this article, we will look into one of the most famous diets. We will explore the lean muscle diet and what are some of the best food items that are used for achieving lean body muscle.

What Is A Lean Muscle Diet Plan?

The basic idea of a lean muscle diet is to calculate the ratio of body fat to the rest of body organs and bones and design a simple high portion diet that can bring the fat content down. This way your body will mainly consist of muscles which will be much better.

However, in the long run, a muscle-based body will not be very helpful because the skin might sit right and your body will look toned but fat keeps the body warm and as a barrier in the case the body enters starvation mode or doesn’t have much fuel.

For people who are looking for a lean muscle diet that can help them bring down the fat content of the body, here is a simple diet plan that you can try. We will also list down some food options that are recommended by professionals so you can easily alter the food options accordingly. It is an overall high protein and low carb and low-fat diet that are mainly good for muscle building.

What Is A Lean Muscle Diet

Simple Lean Muscle Diet Plan for Beginners

This is a simple take on a lean muscle diet that will help you know about an easy version of the diet that you can try without investing too much in new portion bars and shakes.

6 am Meal

Start with a power pack breakfast at 6. Your meal should consist of 5 egg white omelets with just one yolk. You can also add cheese or some meat for an extra flavor. However, it is a high protein diet so you must not add too much oil. You can also add a whole-wheat toast with it.

9 am

After approx. 3 hours and an intense workout, you can take a heavy breakfast that will keep you full till lunch. You can take oatmeal with some fruit like banana or strawberry. You can also add honey for some extra taste.

Simple Lean Muscle Diet Plan for Beginners

12 pm

For lunch, you need to have something that keeps you full for a long time. You can take whey protein shake (2 scoops) or 6-8 rice cakes. Or you can have a wrap with turkey breast or chicken if you want. For the dip, you can use yogurt rather than some creamy mayo.

3 pm Meal

For the afternoon lunch, you can have a high-protein egg wrap with some yogurt or salad chunks. You can also have a high-protein salad with a lot of chicken in it. Or you can have 2 to 3 cups cooked pasta or white rice. Or you can have a whole-grain roll.

6 pm

For the night meal, you can have grilled chicken with some salad. You need to avoid any salad dressing that can be greasy. You can also use tuna, eggs, or chicken.

Night Meal- Can have grilled chicken with some salad


Try to avoid late-night meals. You can take fruits, nuts, and no-fat yogurt instead.

Bottom Line

To sum it all up, the food we eat plays a very important role in our life. That’s is the reason we need to stay very careful when we prepare a good diet plan. There are currently so many different meal plans available in the market and each plan has its own significance.

There is no doubt that some plans are better than others whereas, there are a few plans that are not quick fixes however they actually work. Before you try any diet plan, make sure it is healthy and well-balanced. Another important thing is to look for the overall BMI of your body and analyze fat content as well.

This will eventually help you in keeping track of progress. If you are taking help from an expert, chances are they will start a simple trial period and then adjust your diet accordingly. That’s a much better option rather than going for a read-made diet plan.

Best Workout Routine to Build Muscle At Home

Thinking of some best Workout Routine to build muscle but do not want to leave your home or do not want to invest in a gym membership? We got you covered. Most muscle gain workouts require heavy equipment, which means you need to go to the gym. Apart from this heavy equipment required a deep understanding of technique otherwise you might end up injuring yourself.

With the help of this article, we will take a deep dive into the muscle-building process and how lifting weight impacts muscle building. We will also talk about a simple yet effective workout routine that can help you build muscle at home without traditional, heavy gym equipment.

Full Body Muscle Building Workout Routine without Equipment


Burpees are intense exercises so you need to take the first fifteen minutes with burpees. Try to perfect the technique rather than complete the time. Focus on tightening your core and maintaining a good position that will facilitate your body strength. Jumping from one simple posture to another will not help you, so increase intensity. You will soon feel the burn in your glutes, arms, chest, core, and back muscles as well.



Plank is a simple yet very effective workout that will work wonders for your core. You need to start with one minute plank and then divide the rest of the time into 3 sets and 4 reps. Keep your back straight while you balance your weight on your elbows and toes. Make sure your abs are tight because it will impact that as well.


Pull up and push up

This is a great upper body workout that almost every bodybuilder must try. It helps in endurance as well as strength and yet you will feel improvement in the muscle of your arms. You can take 10 minutes for the pull-up and ten minutes for the push-up. However, for beginners, it is better to start with just five minutes and then increase gradually.

Pushups and Pullups


Simple yet very effective exercises that will mainly focus on your lower body muscles. You just need to maintain posture and increase the size of your strides. Do not push your limits. In case you want to increase intensity you can also use resistance bands and they will help you increase strength without increasing the frequency or workout.


The Mechanism Behind Muscle Building

Most people question why lifting weight helps in increasing the girth of muscle and its strength as well. The answer to this question is simple. Our body has established a simple method of healing. Every cell that goes through some rupture or bad health is replaced with a healthy cell. When it comes to muscle tissue, weight lifting strains the muscles and this impacts the health of the muscle cell.

Eventually, the ruptured, damaged, and injured muscle cells look for a replacement. With a good diet, rest, and helping the body through improved recovery steps, the overall healing process speeds up and the new healthy muscle tissues get much stronger, better, and bigger. That is how muscle develops and weight lifting exercises work as the trigger for the muscle cells’ development.

Setting Frequency

While preparing the best Workout Routine to build muscle, you need to maintain a good frequency because overworking your body will eventually impact your health. For a beginner, start with 2-3 days of muscle-building workout and then assist with one day of cardio and take the rest of the days off.

For the intermediate workout for 3-4 days with 2 days of cardio and take the rest of the days off. However, if you aim to become a professional, you need to start with 4-5 days of intense muscle-building workouts and then 3 days of cardio.

Bottom Line

To sum it all up, it all comes down to the way you use your workout. The above-mentioned workout has almost everything that you will need and yet it offers a simple customization option that you can try as well.

You can opt for an extreme workout that will only consist of weight or you can choose a cardio-based muscle-building workout that will help you reduce the fat content and make your muscles tighter rather than making them extremely bulky.

Another important thing is to focus on the diet and offer your body enough energy that can keep it going without getting exhausted while exercising. A good heavy protein-packed diet is essential however, it is much better to have a balanced diet so you can offer your body the essential nutrients that it requires.