To build lean muscle, a person must carefully monitor his diet and exercise regimen. The goal is to increase muscle mass, which requires more calories, without adding fat to the body as it gains weight.
A lean muscle growth diet involves a high amount of protein, a lot of carbohydrates and a low amount of fats. Any fat intake should be natural, healthy fats, such as those found in olive oil and fish. During training days, the dieter should eat around 1,000 more calories than on rest days, which are required to let muscles rest and repair after training. On rest days, there should be a lower amount of carbs with roughly the same amount of protein and fat. A lean muscle diet also includes supplements, such as whey protein powder, to more easily get the desired protein amount.
Adding lean muscle is accomplished by increasing the number of workouts per week and having a variety of training sets that constantly challenge muscles. For example, both heavy lifting and smaller lifting, such as curls, need to be part of the exercise regimen. This is a long-term activity, so it is important to continue with the regimen with commitment and a good attitude. Finding a supportive gym helps people stay on track.