Meal and Training Plan for Lean Muscle Mass

There are many programs that are good for muscle hypertrophy (muscle mass growth), and in order to find most suitable for you try out some of those programs and when you see that one workout program give you good results then keep up with it for some time. 

Beside Training Programs you also must fix your Diet Plan that means that you have to make your own meal plan for muscle mass to fuel your muscles to grow. To make your muscles to grow you must consume all macronutrients and to consume more calories than you burn, especially on training days when you have to consume a lot of protein to repair your muscles and make them grow and also a lot of carbs and good fats for energy.

You can choose from Split Body Workout Routines and Full Body Workout Routines. If you choose the first one then you will have to train at least four days a week, it would look like this:

Workout Routine for Lean Muscle Mass (5 training days a week):

Monday - Chest and Triceps

Tuesday - Back and Biceps

Wednesday - Rest Day

Thursday - Shoulders, Traps

Friday - Legs, Calves

This is one of usual workout programs and it is good for muscle hypertrophy but you can choose from a variety of many other training programs for mass gain. 

Try Full Body Workout Program like this one:

   Monday: 

       Squat

       Bench Press

       Bent-Over Row

       Chin Ups

       Dips

   Wednesday:

       Dead Lift

       Incline Bench Press

       Military Press

       Pull Ups

       Narrow-Grip Bench Press


    Friday:
       Squat

       Bench Press

       Bent-Over Row

       Chin Ups

       Dips

Try out this Full Body Workout Program to increase muscle mass and strength. Exercises in this Workout Program are all Compound Moves and they are good mass builders. If you fuel your body with enough healthy calories your muscles will grow. Reps and sets range should be 8 - 10 reps for 4 sets.


Also, check out this Full-Body Workout Program for Mass:

Full-Body Workout Routine for Muscle Mass Gain

Now, let's make great Meal Plan for Muscle Mass Gain:

Breakfast: Oat Meal with Milk, 3 Whole Eggs

Snack: Slice of brown bread and peanut butter

Lunch: Chicken and Rice
Post Workout Shake, Whey protein mixed with Carbs

Snack: Pasta with Red Meat

Dinner: Chicken and Rice

With these meals, you can gain at least 2 pounds of lean muscle mass for one week. Aim to have about 35 - 40 grams of protein per big meal and about 20 for snacks. Post Workout Shakes should be caloric and full of protein. Find some Post Workout Shakes for Mass here:

Great Post-Workout Shake for Mass

Try out these training programs and meal plan for muscle mass gain for six weeks and leave a comment.

Food You Need to Eat to Gain Muscle Mass

Food to Eat for Muscle Gain

     If you need to add a few pound of muscle on your body the most important thing is what you eat and how is your nutrition plan. Your muscles need hard workout, a lot of healthy food and enough rest to grow and you must follow all of these three important things.

Your muscles won't grow while you are in gym, you stimulate them to grow in the gym, then you fuel your muscles and they growing while you resting. But it is very important what food you eat, you shouldn't eat whatever just to fill all the calories in your body, that is not advisable. You could get more fat than muscle that way and if you want to look good and be strong having a big stomach is not what you are looking for. 

Do you know how some people get those amazing Six Packs? By having good meal plan, not because they do many sit-ups and crunches. Meal plan is very important, remember that. 

In order to get muscle mass, you have to eat a lot, that is for sure. You need to eat 500 calories more than it is enough to keep your weight, which means you need to be in caloric surplus. Also, you need to consume all macro-nutrients protein, carbs and good fat for you muscles to grow. I will make a list of food that you need to eat if you want to get big and strong:

• Eggs - Very good for breakfast, eat 5 cooked eggs and you will consume 30 grams of protein and about 500 calories
• Oatmeal - Also good for breakfast, aside from eggs as great source of carbohydrates, 100 grams of Oatmeals contain more than 70 grams of Carbs and about 16 grams of Protein
• Chicken, Turkey, Low-Fat Beef - You need to eat a lot of meat to consume all the proteins that you need, they are great source of protein, 100 grams of chickens breast have about 30 grams of Protein
• Brown Rice - Great source of carbohydrates, can be prepared with meat for a great meal that contains a lot of proteins and carbs
• Fish - Very good source of Protein and Omega 3 fats
• Nuts - Good source of good fats and also protein (Peanuts, Almonds, Walnuts..), also contains a lot of calories, good for snacks

Make a good meal plan with food from my list and add some Protein Shakes and other supplements for Mass Gain and you will get more muscle mass in short period.