Gorilla Gym

Best Diet for Building Lean Muscle

A balanced selection of nutrient-rich foods for building muscle, including lean meats, seafood, avocado, nuts, eggs, vegetables, legumes, and fruits. Ideal for meal prep and fuelling mass gain and fitness goals.

Obviously it goes without saying that building lean muscle and achieving your muscle mass goals requires a well structured diet. Therefore there are wrong and right foods to help you gain muscle whilst keeping your body fat percentage as low as possible. This process not only requires you to consume the right nutrients but also stay consistent and dedicated in your approach to meal prep. By following a diet rich in protein, healthy fats, and complex carbs, you’ll give your body the energy it needs for optimal muscle growth.

Protein: The Building Block for Building Lean Muscle

That being said, protein is the most important macronutrient for muscle gain. Overall it’s essential for repairing and building new muscle tissue after workouts.

In order to reach your muscle mass building goals, try to aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily. Following this, you should also be consuming high-quality protein sources like chicken breast, turkey, fish, lean beef, eggs, tofu, and plant-based proteins. Consuming protein in each meal significantly helps to maintain a steady supply of amino acids for muscle mass growth and repair.

Carbs and Healthy Fats: The Right Fuel for Your Workouts

Secondly, carbohydrates and healthy fats provide your diet with the required energy in order to fuel your workouts and recovery. Carbohydrates replenish glycogen stores, which get depleted during intense training, while healthy fats support hormone production, critical for muscle mass gain.

Specifically, include complex carbs like brown rice, quinoa, oats, and vegetables in your diet. Additionally, healthy fats, found in avocados, nuts, seeds, and olive oil, should compromise around 20-30% of your daily calories. Equally balancing these macronutrients will help your body energise itself effectively for building lean muscle mass.

Meal Prepping for Muscle Mass Building Success

Consistency in your diet is one of the most important factors for building towards your lean muscle mass goals. This is where meal prep comes in.

By preparing meals ahead of time, you ensure you’re always eating nutrient-dense food aligned with your fitness goals. Also, effective meal prepping allows you to control portion sizes, meet your daily protein and caloric needs and reduce the temptation to eat unhealthy snacks. Undeniably, effective meal prepping will help you stay on track with your macros and will aid you in building muscle mass without excess fat gain.

Hydration and Supplements to Further Build Lean Muscle Mass

Overall, proper hydration is essential for building lean muscle mass and optimising your performance in the gym. Furthermore, by drinking enough water daily you aid your muscles with transporting nutrients, easing digestion and improving your muscle recovery. Aim for at least 8-10 glasses of water a day.

Supplements can also be used as enhancers for your muscle mass building journey, though they are not a replacement for real food. Specifically, whey protein, creatine, and BCAAs are also commonly used to support muscle gain by improving recovery, increasing strength, and ensuring you meet your daily protein intake.

Weekly Meal Plan Diet for Building Lean Muscle Mass

Here’s a meal prep plan we’ve prepared for you. It balances protein, carbs, and fats to support your lean muscle mass and muscle gain goals. Albeit, feel free to customise the portion sizes based on your personal caloric needs.

Monday

  • Breakfast: Scrambled eggs (3 whole eggs, 2 egg whites), oatmeal with berries

  • Lunch: Grilled chicken breast, quinoa, and steamed broccoli

  • Snack: Greek yogurt with almonds

  • Dinner: Baked salmon, brown rice, and roasted vegetables

Tuesday

  • Breakfast: Protein smoothie (whey protein, banana, spinach, almond butter)

  • Lunch: Turkey burger, sweet potato, and green beans

  • Snack: Cottage cheese with pineapple

  • Dinner: Lean beef stir-fry with mixed vegetables and jasmine rice

Wednesday

  • Breakfast: Whole-grain toast with avocado and poached eggs

  • Lunch: Grilled tilapia, couscous, and sautéed spinach

  • Snack: Protein bar or shake

  • Dinner: Chicken fajitas with whole-wheat tortillas, black beans, and peppers

Thursday

  • Breakfast: Overnight oats with chia seeds, peanut butter, and protein powder

  • Lunch: Grilled shrimp, quinoa, and mixed greens salad

  • Snack: Hard-boiled eggs and carrot sticks

  • Dinner: Turkey meatballs with spaghetti squash and marinara sauce

Friday

  • Breakfast: Omelette with spinach, mushrooms, and low-fat cheese

  • Lunch: Grilled steak, sweet potato, and asparagus

  • Snack: Greek yogurt with granola

  • Dinner: Baked cod, wild rice, and roasted brussels sprouts

Saturday

  • Breakfast: Protein pancakes with berries and Greek yogurt

  • Lunch: Chicken wrap with hummus, spinach, and whole-grain tortilla

  • Snack: Almonds and dried fruit

  • Dinner: Turkey chili with kidney beans and quinoa

Sunday

  • Breakfast: Smoothie bowl (protein powder, mixed berries, almond milk, chia seeds)

  • Lunch: Grilled chicken, brown rice, and roasted carrots

  • Snack: Mixed nuts and cottage cheese

  • Dinner: Ground turkey with whole-wheat pasta and marinara sauce

This sample meal plan emphasizes lean protein, complex carbohydrates, and healthy fats to help you stay fuelled throughout the week, supporting you in building lean muscle mass and overall fitness goals.

Align Your Diet with Your Muscle Mass Building Goals

Undeniably your diet plays a crucial role in achieving your muscle gain and lean muscle mass goals. By focusing on nutrient-dense whole foods, maintaining a balance of macronutrients, and incorporating consistent meal prep, you’ll be providing your body with the diet it needs for building lean muscle mass!

Stick to this diet as best as possible and you’ll start seeing steady progress toward your fitness objectives.

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