Focus on a lean meal plan for only the best gains.
We all want to see the most efficient gains possible while also following a lean meal plan. Too often do we associate leaning out and cutting weight with losing hard earned muscle. Bu that just isn’t true. Focusing on a meal plan that works to lean you out and give you room for gains is possible, it just takes knowing exactly how to do it to get it done.
A lean meal plan doesn’t have to be debilitating either. It doesn’t mean eating only soups or some food with minimal calories. It just takes eating smarter and eating more effectively to maximize your gains while still eating lean.
On top of eating lean, you will start to feel good. Giving yourself a cleaner diet will give you energy, increased focus, and a will to want to train harder as you see only the best gains start to surface. What you’ll find is that your lean meal plan isn’t holding you back or taking away enjoyment, but in fact, helping your mindset, everyday activities, and giving you the best benefits when it comes to leaning out and seeing gains.
So, take all the thoughts you have about the traditional idea of leaning out and throw them out the window. Seeing those gains you want most is possible and with the right lean meal plan approach, you will see gains in no time.
Let’s take a look at how best to tackle a lean meal plan and what to include and focus on so you only see the best growth. With the real focus on what matters, you will be shredded in no time.
How To Build A Lean Meal Plan
A lean meal plan focuses on a lot of factors, including types of food, training plan, proper sleep and hydration among other things. We’ll focus in on a few so you can properly attack this plan head on to only see the best gains.
Focus On Smart Gains
Smarter gains start with a cleaner diet. Instead of doing something like dirty bulking where you just eat and eat, putting an emphasis on smart gains will allow you to tackle those leaning out goals while still putting on muscle. Your body wants good food. Actually, your body wants what is best for it in general, so take advantage of that and only focus on smart gains.
Emphasize Timing
Timing and when to eat is important, for example, not scarfing down plates of food at night right before bed. Timing your protein especially is something to take note of for this will have a real effect on your muscle growth and recovery as you look to keep on those lean gains (1). Talking with a nutritionist or an expert on proper timing and how best to structure this meal plan can prove to be worth it in the long run.
Plenty Of Protein
Protein is absolutely essential and without it, you will lose gains. Now, that’s not focusing on smart gains. Protein is necessary to keep you full and offer the best nutrients as you look to thrive on multiple levels. Plus, with protein as the building block of all muscle, neglecting this from your diet would be a huge mistake (2). Whether it be lean meat, fish, or plenty of other protein packed foods, place these in your diet throughout the day and make sure you get enough.
Eat On Your Non-Training Days
On those days we don’t train, we often times feel like we need to eat less so we don’t consume as many calories. But what we don’t realize is that we are hurting ourselves by not fueling our bodies and giving them the proper nutrients they need, even on a day off. These days off are the best times to let our bodies rest and recover and by eating and ensuring we get plenty of nutrients on our off-days, we actually build smarter gains.
Take Advantage Of Supplements
Supplements are there for a reason and can greatly help us see real growth. While they can get expensive, it is possible to find premium supplements at an affordable price. A protein powder is something to definitely take note of and is a key ingredient in your lean muscle building goals (3). Definitely consider other supplements, however, for these will have a real effect on how you want to target and shape your gains through a lean meal plan.
What About Training?
Training on a lean meal plan can seem challenging but it really isn’t. Limiting cardio is helpful, for you won’t feel as hungry and won’t necessarily feel the urge to snack. Putting an emphasis on resistance training is key for this will build muscle and constantly give your muscles something to work off of (4). Supplementation post-workout will be key here as you look to optimize muscle growth and recovery as best you can. Ultimately, your training plan will work in tandem with the nutrition plan, for you can’t separate the two. Eating well and not training will lean you out without solid muscle. On the flip side, training without eating well won’t show off those gains. It’s like a dance, and these two have to be in sync as you look to lean out and show those gains off for all to see.
Wrap Up
Building a lean meal plan requires a lot of diligence and knowing exactly what to look for as you seek the best for all your gains. With the right approach to training and diet, you are well on your way, especially if you put an emphasis on top-tier supplements. The right approach is all you need and by targeting certain goals, a lean meal plan will keep on lean muscle, allow you to lean out, and ultimately, produce only the smartest of gains.
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*Images courtesy of Envato
References
- Schoenfeld, B.; et al. (2013). “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis”. (source)
- Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
- Helms, E.; et al. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
- Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)