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alice May 17 '17

The combination of a healthy diet and weight training is the key to build lean muscle, but here the emphasis is on diet. Proteins, carbohydrates and a meager amount of fat comprise a muscle-building diet plan. We can already hear many of you complain about the extra number of calories it would add to your daily diet. You can get the thought out of your mind because we will teach you how to build lean muscle without adding fat. Let's get started.


As already stated above, the right food choices are crucial not only because they build muscle mass faster but also prevent the pounds from creeping in. An optimal diet is vital because it provides energy to exercise and resources to help the body recover. When it comes to building muscle mass, protein is the main food group. They provide building blocks needed to grow your muscles in strength and size. Fish, milk, eggs, chicken and meat are the richest sources of animal proteins. If you are a vegan, you can eat plant-based proteins such as legumes, nuts and seeds, grains and non-dairy milk.


Creatine is another dietary element you should include in your diet if you want to build lean muscle. Creatine belongs to the family of amino acids. This amino acid is synthesized in the liver, kidney and pancreas. Fish and meat are primary sources of creatine. Carbohydrates are important in a muscle mass building diet too. It supplies the body with energy - fuel needed to exercise. Carbohydrates are divided into three categories - fibrous (fruits and vegetables), simple (sugars) and complex (bread, rice, cereal and pasta). Lean Optimizer Carbohydrate should be limited to 6-11 servings per day. Fat is also important if you want to build muscle mass. Now the main question - how can you eat fat when you are struggling to lose weight? The answer is saturated or healthy fats.

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