Mass Building Diet Tips For Lean Gains

Mass Building Diet

Diet play's a very important role in lean mass building. Nutrition recover your muscles and rebuild the tissue bigger than before and it's because of 70% food.

Before following any fitness program you need to fix your nutrition first and then go for the next step. 

We see in this article, how to approach mass building diet for lean muscle gains. 

The Power Of Nutrition

Nutrition is very powerful than any supplements. 

Food is the food you can't replace with a supplement, most people think that taking Whey Protein or BCAA is very important than a diet but this is very wrong you need to focus on your daily nutrition requirement. 

To gain lean muscle mass you need to focus on your overall macronutrients, carbohydrates, healthy fats, and protein. These are the key to gains. 

Check below, tips to eat a good amount of macronutrients for lean gains.

Find Your Maintenance Calories

This is the simple thumb rule for any fitness goals and nutrition plans. 

To eat a calorie surplus diet to gain lean muscles, you need to find your daily maintenance calories. 

Now your question is, how to find maintenance calories. So the answer is to go to google and type calorie calculate and then open any website and fill up your information like weight, age, height, etc. Or you can go on the website and calculate your calories.

Mass Building Diet

When you open this website you will see this interface. 

Fill up all information and select maintenance and select activity levels according to your workout and then just click on the calculate button and got your maintenance calories.

After finding maintenance calories you need to add 250 more calories to gain lean muscle mass. 

For lean muscle mass building, you need to increase a little number of calories. When you increase more calories then the chances of increasing fat become more. So for lean muscle building, increase the little number of calories. 

Moderate Amount Of Carbohydrates

When you have to build lean muscle, you have to eat moderate amounts of carbohydrates. But if you eating a high amount of carbs a day then the fat-storing chances increase and we don't want this.

So you need to eat double amounts of carbohydrates than protein. this ratio is the best ratio for lean muscle building. 

For example, you are eating 200g of protein a day so what you need to do, just double your carbohydrates means 400g. This is called a 1:2 ratio means 1g protein: 2g carbs. 

This the simple way to eat carbohydrates for lean gains. 

Protein And Fat

Without these macro-nutrients can't complete. 

We calculate our maintenance calories and adds 250 calories also. So what you need to, breakdown the macronutrients with Protein 30%, Carbs 50%, and fat is 20% you can also increase or decrease these numbers. 

These macro break downs are good for lean and clean gains. So follow these macro-nutrients breakdowns. 

Choose Healthy Foods

Choosing healthy foods is a great approach for future fitness. Eating healthy foods gives you many benefits like gut health, prevents constipation by adding fruits and veggies, good for testosterone levels, etc. 

Healthy foods are loaded with micronutrient and it's also good for muscle building. Because those healthy foods provide a good amount of fiber, healthy carbs, protein, healthy fats, zinc, iron, etc. 

Here is the list of healthy foods

Protein Rich Foods:
  • Eggs
  • Chicken breast
  • Beans
  • Greek yogurt
  • Low-fat milk
  • Cheddar cheese
  • Fish
Healthy Carbohydrates:
  • Oats
  • Sweet potatoes
  • Quinoa
  • Whole wheat bread
  • Whole wheat chapati
  • Brown rice
  • Spaghetti 
  • Whole wheat pasta
Healthy Source Of Fats:
  • Nuts
  • Seeds
  • Fatty fish
  • Nut butter
  • Olive oil
  • Peanuts
These are the healthy foods you can add in your mass building diet. And also add vegetables for micronutrient and better food absorption. 


When you set up some fitness goals, you need a good nutrition plan to get results as much as possible. But people don't that's why they fail. 

People focusing on only workout and supplements but you need to focus on your nutrition because food is your real supplement.

When you planning to gain lean muscle mass the follow this tip to make your own lean mass building diet plan according to your goals. 

You don't need to eat too many calories for lean gains just go slightly surplus and you can see results in 15 days or a month. So stay consistent with your goals.