Custom Lean Muscle Diet Plan

Personalized nutrition to gain lean muscle without fat.

If you’re here then you want to gain muscle without putting on excess fat.

Unfortunately, most muscle gain diets miss the mark. Either you don’t gain any muscle at all, or you add inches to your waist instead of your arms. The reason is that they’re not designed specifically for you.

But you came to the right place because the Lean Muscle Diet by Nutritioneering is different. It’s tailored to your body type, lifestyle, and goals.

As a result, you can gain muscle while staying lean!

lean muscle diet

4 Part Lean Muscle Diet Formula

Each piece of the formula plays a role in building lean muscle, but they’re not all equal. In order to understand their relative importance, I created this simple chart.

Basically, the nutrition is 50% calories, 30% food choices, 10% macros, and 10% meal timing.

lean muscle diet formula

1. Build Lean Muscle With a Slight Calorie Surplus

If you can only do one thing for the Lean Muscle Diet, make sure you eat the right amount of calories – it’s literally half the battle!

Of course, you need a calorie surplus for muscle growth. But too many calories and you gain unwanted fat gain.

So it’s important to find the minimum calorie surplus needed to gain weight. Then stick to that target until you stop gaining.

However, finding that ideal calorie surplus can be tricky. Your target depends on several factors including your metabolic rate, body type, and activity level.

But the Lean Muscle Diet makes it easy to find your calorie surplus. All you have to do is answer a few simple questions.

Find Your Personal Calorie Surplus

2. Stay Lean By Eating Clean

One of the biggest reasons we gain fat is unhealthy processed foods. These foods have very little nutritional value and are usually packed with calories.

Instead, we need to get back to the basics with healthy whole foods. That’s why food choices make up 30% of the Lean Muscle Diet.

When shopping, stick to the outer areas of the grocery store with the least processed foods. Prioritize vegetables, fruits, lean meats, and minimally processed carbs.

Also if you need more ideas for what to look for, check out my free grocery list.

16 Foods for Your Healthy Grocery List

3. Macros: Supply & Demand

For those not familiar, macronutrients are nutrients that you require in relatively large amounts. Specifically, they are carbohydrates, fat, and protein.

While macros get a lot of headlines these days, there is no magic macronutrient ratio that works for everyone. Which is why macros only account for about 10% of the Lean Muscle Diet formula.

In reality, you have to supply your body with what it needs to match your current demands. In other words, your macronutrient ratios depend on your body and your goals.

When it comes to lean muscle gain, there are some general guidelines you can follow.

Protein For Building

Protein is the building block of the body. And it’s the most important macronutrient for muscle gain.

It should be noted that bodybuilders and athletes need more protein than the average individual. Due to the intense demands of breaking down muscles and building them back up.

The general rule of thumb is 1 gram of protein per pound of body weight. However, that isn’t always accurate.

Instead, your ideal protein target depends on how much muscle you have, not just how much you weigh. So I prescribe protein as a percentage of calories (which are based on lean mass).

In general, you should get about 30% of your calories from protein when your goal is muscle building.

Carbohydrates For Energy

Carbs get a bad rap when it comes to building a lean physique. While it’s true that excess carbs can cause fat gain, it’s not true that all carbs are bad.

When used properly, carbohydrates are a great source of energy to fuel intense training sessions. And they can actually help you burn fat while building muscle.

The thing to remember is that carbs are energy. So you only really need them when fueling intense workouts.

Therefore, the number of carbs you eat per day will depends a lot on your activity level. On workout days, carbs should be roughly 40 to 50% of calories. While rest days only need to be 5 to 20% carbs.

This alternating of carbs based on your activity level is called carb cycling. And it is an extremely useful tool for lean muscle gain.

lean muscle diet carb cycling

Fat For Function

Dietary fat is vital for your brain and nervous system functions. In addition, it’s a long-term energy supply stored as adipose tissue (body fat) for use when other sources of energy are not available.

Once you calculate your protein and carbs, fat should make up the balance of your calories. This could range anywhere from 20 to 65% on a muscle gain plan.

In addition, the type of fat and the time that you eat it are very important to ensure your body uses the nutrients properly.

Find Your Lean Muscle Diet Macros

4. Gain An Edge With Strategic Meal Timing

Planning meals around your daily sleep and activity cycle is known as nutrient timing. While it’s a controversial topic, it’s worth considering when your goal is lean muscle gain.

When used properly, nutrient timing provides that extra 10% edge in your diet. Allowing you to enhance your ability to burn fat and build muscle.

Multiple studies have shown that proper nutrition around your workout results in more significant changes in body composition.

Lean Muscle Diet Results

Of course, I wouldn’t expect you to take my advice without proof. So below is an example of how I gained 34 pounds while maintaining a 6 pack… or at least a 5 pack 😂

In addition to my results, I’ve seen similar transformations with clients. But keep in mind your individual results may vary.

Get Your Custom Lean Muscle Diet

lean muscle diet example
  • Build lean muscle with a personalized calorie surplus
  • Burn fat with macros tailored to your energy needs
  • Make healthy food choices with a grocery list right on your phone
  • Plus daily meals scheduled around when you workout
Customize Your Plan

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