What is Lean Muscle ?

Lean Body Mass (also sometimes known as simply “lean mass,” likely the source of the word “lean muscle”) is the total weight of your body minus all the weight due to your fat mass.

Lean Body Mass (LBM) = Total Weight – Fat Mass

 

Typical Body Composition

The Problem with “Lean Muscle”

Because an increase of Skeletal Muscle Mass is an increase of Lean Body Mass, people will lump them together as “gaining lean mass” or “lean gains.”

 

However, it doesn’t work the other way: an increase of Lean Body Mass is not always an increase in muscle.  That’s because body water makes up a significant portion of your Lean Body Mass. To illustrate this point, here’s a body composition analysis of a 174.1-pound male.

What Diet your Should Follow ?

It’s worth noting, however, that as this diet plan is designed to help you shed fat and lose weight, gaining muscle mass will be difficult. A novice lifter with little to no training experience could feasibly build some size, but that’s owing to adaptations in the central nervous system. The good news is, though, the level of protein found in this nutritional strategy should be more than enough to maintain your existing muscle mass.

 Monday

Monday Meal -

Meal 1 : 45g oats with 300ml skimmed milk and 1tsp honey; 200ml apple juice.

Meal 2 : 120g low-fat yoghurt with blueberries and honey.

Meal 3 : Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.

Meal 4 : Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.

Meal 5 : 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice.

Meal 6 : 250ml skimmed milk.

 

Tuesday

Tuesday Meal -

Meal 1 : Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.

Meal 2 : 120g low-fat yoghurt, blueberries and honey.

Meal 3 : Tuna sandwich on wholemeal bread; 200ml skimmed milk.

Meal 4 : Mixed nuts, raisins and cranberries.

Meal 5 : 100g chicken, bacon and avocado salad.

Meal 6 : 1 apple with 2tbsp natural peanut butter.

Wednesday

Wednesday Meal -

Meal 1 : Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.

Meal 2 : 90g mackerel on 1 slice of wholemeal toast.

Meal 3 : 1 apple; chicken salad sandwich on wholemeal bread.

Meal 4 : 1 banana.

Meal 5 : 120g fillet steak with spinach and 2 grilled tomatoes.

Meal 6 : 100g low-fat cottage cheese and pineapple.

 

Thursday

Thursday Meal -

Meal 1 : 4 scrambled egg whites on 2 slices of wholemeal toast.

Meal 2 : 1 low-fat yoghurt with blueberries and a handful of oats and honey.

Meal 3 : Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water; 30g brazil nuts.

Meal 4 : 100g low-fat cottage cheese and pineapple.

Meal 5 : Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).

Meal 6 : 250ml skimmed milk.

Friday

Friday Meal -

Meal 1 : 45g oats with 300ml skimmed milk and 1tsp honey.

Meal 2 : 10 radishes with balsamic vinaigrette.

Meal 3 : 1 can of tuna with beetroot; 1 low-fat yoghurt.

Meal 4 : Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.

Meal 5 : 120g barbecue chicken kebab with peppers and 70g brown rice.

Meal 6 : 100g cottage cheese; grapes.

 

Saturday

Saturday Meal -

Meal 1 : 2-egg omelette with cheese.

Meal 2 : Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.

Meal 3 : 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.

Meal 4 : 100g grilled salmon with green beans, asparagus and 70g brown rice.

Meal 5 : 200ml skimmed milk.

Sunday

Sunday Meal -

Meal 1 : 4 scrambled egg whites on 2 slices of wholemeal toast; 1 grapefruit.

Meal 2 : Smoothie – blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.

Meal 3 : Tuna sandwich on wholemeal bread; 1 pear.
Snack: Mixed nuts and fruit bar.

meal 4 : 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.

Meal 5: 1 apple with 2tbsp natural peanut butter.

 

Conclusion -

This is best Best Diet Plan for Gaining Lean Muscles in just Few Months these Meal and Diet are Includes Fibers , Protein , Carbs, Vitamins and All Type of Mineral Which Required for Our Body and now i just wanted to Highlights the Advantage of these Meals and  lean Muscles .

This Whole Diet Plan is Dived in So many Meal . 5-6 Meal for each days also in these 5-6 Meal you will get all Protein and Carbs or Vitamins and Mineral Required for Lean Muscles is you follow this Diet Plan with Proper Workout and Exercises and you will achieve your Fitness Goals in Few Months . 

 

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