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Meal Plan For Weight Loss And Muscle Gain

Meal Plan For Weight Loss And Muscle Gain

Here’s a fact: A lean diet plan is equally important as the training you go through while trying to shred those kilos and gain muscle mass. The right fitness meal plan lets you have all the essential foods necessary to get lean! Even if you sweat like hell during your hourly training sessions, a lean diet plan is something you cannot avoid. Thus, diet plays a huge role in the overall fat-loss equation.

A high protein lean diet plan is the best way to see the best results just in a few days! It’s no magic, but logic, a strict meal plan enriched with high-quality protein is the fastest way to lose weight and gain muscle. Protein helps convert fat into muscle quickly but, if you are someone looking just for muscle building, then also incorporate calorie-rich foods into your diet. However, you will have to focus on both bulking up and cutting down fat simultaneously, then a balanced diet with abundant protein is essential to preserve the muscles.

Experts rightly say that 65% of your shape depends on your meal plan and the rest on physical activity. So, it’s time to get in the routine, shed the swinging fats, and bulk up! Just a month or two of a dedicated workout diet plan can change your fitness game and make you achieve the summer body goals! This article will discuss a sample lean diet plan for each day, along with some beneficial tips to lose weight and gain muscle.

Fitness Diet Plan For Weight Loss And Muscle Gain

Fitness Diet Plan For Weight Loss And Muscle Gain

Eat clean to get lean! This should be your principle to follow when you set a routine to hustle for shedding weight and gaining muscle. You have to say goodbye to the processed and junk food items and remember the “no pain, no gain” mantra when you follow that lean diet plan.

Tips To Remember While Following The Lean Diet Plan

First things first, the key things to remember before initiating the fitness meal plan simplify the process of muscle building. Here are some rules to follow before you hit the gym and chase the lean diet plan-

1. Consume One Gram of Protein for Every Half Kg of Bodyweight

A lack of protein can cause loss of muscle mass. A high protein intake completes the lean diet plan. To increase the daily protein intake, add lean protein sources to the diet, such as red meat, poultry, and protein supplements. A decent lean diet plan consists of 220-250 grams of protein. One can adjust this amount as per weight, especially when you weigh more than the ideal body weight according to age and gender.

2. Keep The Carb Intake Low to Moderate

Experts suggest that a low and moderate day of carb intake amounts to 100 grams and 150 grams, respectively. Depending upon the body’s energy levels, one can fluctuate between the two ranges while following a lean diet plan. Oats, rice, potatoes, and whole grains are some clean and fiber-rich sources of carbs.

3. Drink Plenty of Water

A fitness meal plan has to adjust a lot of water to cover the loss of body fluids while training. Staying hydrated with water being the favorite drink is still in trend! Say no to aerated drinks and drinks infused with preservatives and additives as they hydrate but can also cause harm to the lean diet plan you follow.

Also See: Best Protein Powder Brand in India

Diet To Burn Fat And Build Muscle

Diet To Burn Fat And Build Muscle

The right diet plan can help you conform to the fitness goals for which you sweat yourself in the gym. Below given is the best diet to lose weight and gain muscle fast-

1. Day One Of the Fitness Diet Plan-

Breakfast– ½ cup oatmeal cooked with water

  • A few strawberries
  • 6 egg whites and one egg yolk

Lunch– Green Veggies

  • Chicken Breast

Snack One– Whole wheat bread tuna sandwich

Snack Two– Protein Shake With at least 29 grams of whey protein or plant protein

Dinner– Chicken salad with veggies like lettuce, tomato, and broccoli

2. Day Two Of The Fitness Diet Plan-

Breakfast– Whole wheat bread and low-fat peanut butter sandwich

  • 6 Egg whites and one egg yolk

Lunch– One bowl of brown long-grained rice

  • Green Veggies
  • Chicken Breasts

Snack One– Vegetable salad.

Snack Two– Protein Shake With at least 29 grams of whey protein or plant protein.

  • A handful of walnuts.

Dinner– Ground Turkey with broccoli

3. Day Three Of The Fitness Diet Plan-

Breakfast– Oatmeal prepared in water

  • 6 Egg whites and one egg yolk
  • One average size apple.

Lunch– One bowl of green veggies

  • Chicken breasts

Snack One– Baked potatoes with skin

Snack Two– Protein shake and citrus fruits like grapes

Dinner– Omelet with mushrooms and broccoli

4. Day Four Of The Fitness Diet Plan-

Breakfast– Whole-grain cereal with milk

  • One average size apple
  • 1 tablespoon of peanut butter

Lunch– Green veggies

  • Chicken breasts

Snack One– Baked potatoes with skin

Snack Two– Protein Shake With at least 29 grams of whey protein or plant protein.

Dinner– Ground Beef with green peas and green beans

5. Day Five Of The Fitness Diet Plan-

Breakfast– 7 egg whites and one egg yolk

  • One cup of strawberries

Lunch– Green veggies

  • Steak

Snack One– Steak slices

  • Baked potatoes with skin

Snack Two– Protein Shake With at least 29 grams of whey protein or plant protein.

Dinner– Ground beef with bell peppers and green beans.

Also See: Plant Protein vs. Whey Protein, Which is Better For Muscle Gain?

What To Eat To Lose Fat And Gain Muscle?

What To Eat To Lose Fat And Gain Muscle?

Let’s do the real talk first! Calories and macronutrients are the superstars for losing weight and gaining muscle. Thus, you cannot afford to miss these two while following the lean diet plan. The trainers first go through the conversion of fats into muscle. During this phase, the diet has to keep low or no calories. Once the muscles grasp the fat conversion process, you consume more calories in the muscle-building step than the fat-cutting phase.

Calorie Intake

In order to find out how many calories you need while following the lean diet plan, make sure you weigh yourself 3-4 times a week. You can use a health tracking app or a health gadget like a smartwatch for this purpose. Once the weight shed phase is over, you will need to reduce the number of daily calories by 15%. This adjustment is vital to maintain the ideal body weight and give the body build process a boost.

Protein Intake

Though all the macronutrients, be it protein, carbs or fats, are important. The ratio of protein to carbs and fats plays a charmer in getting you those muscle cuts! These macronutrients offer calories essential to build muscle fast. The following is the range from which an individual aspiring to gain muscle should derive calories-

  • 30%-35% from protein
  • 55%-60% from carbs
  • 15%-20% from fats

Also See: Drink Protein Shake Before or After Workout?

Foods To Focus On:

Eggs- Egg whites are a pure source of high-quality protein without any fats and cholesterol.

Oatmeal- It is again a natural food with low sugar and high fiber. Oats are easy to cook and provide great nutrition.

Green Vegetables– Veggies offer whole nutrition and tons of fiber, assisting easy digestion. In addition to this, they are one of the best sources of antioxidants, vitamins, and carbs, all in one place.

Lean Meat- Lean meat, steak, and chicken are the best sources of high-quality pure forms of protein. They game up the lean diet plan for muscle builders.

Conclusion

To conclude, we can say that to lose weight and gain muscle, the lean diet plan with daily workout and lifestyle discipline is the best way to witness fast results. But, all the factors we mention, such as mindful eating and regular workouts along with reliable protein supplements, add up to create an excellent weight loss and muscle gain routine.

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