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Gain muscle you can really see!

Gaining lean muscle requires a good gym routine (which we cover here) and the right diet

What to eat to gain muscle

Generally, you can gain around 0.5 kilograms of lean body mass (muscle) per week with a good routine and diet, although this depends on your experience (beginners can gain muscle faster than intermediate or advanced lifters) As fat and muscle are separate tissue systems, you can gain muscle whilst losing fat, giving you a muscular but lean appearance 

You should eat around 2g of protein per kg of body mass (about 1g per pound) per day, although this will vary depending on your weight, body fat % and body goals

This should be high quality protein foods, such as eggs, dairy, meat, fish or protein supplements, which contain essential amino acids (EAAs) The most important EAA for muscle growth (also known as muscle protein synthessi, or MPS) is leucine* You can also get protein from plant sources, such as soy, although these generally contain less EAAs If you are vegetarian or vegan, you may need to eat more protein to get the same amount of EAAs to gain muscle, and/or take a vegan protein supplement
*Leucine is also a branched-chain amino acid (BCAA); you may have seen BCAA supplements, which are commonly taken to help gain muscle (see our supplement recommendations here)

As well as eating a high level of protein, you also need to consider your overall macronutrient balance (learn more about macronutrients here) Protein should make up around 25-30% of your diet (calorie intake) 

How can I lose fat and still gain muscle?

To gain muscle that you can really see, you need to reduce your body fat percentage You can get visible abs at around 12-14% body fat (depending on the size of your ab muscles) You can reduce your body fat in three ways:
 
  1. You lose more fat than lean mass (muscle)
  2. คุณลดไขมันได้มากกว่าการสูญเสียมวลกล้ามเนื้อ
  3. You lose fat and gain lean mass (muscle)

Therefore, you need to think about both losing fat and gaining muscle

Training effectively and eating to fuel your body will help you to gain lean mass (muscle) As your body recovers from training and builds muscle, you will burn more calories
To lose fat, you need to think about what you eat Although you don’t have to count calories, it helps to think about the total number of calories you eat (and need to eat based on your body goal), as well as the balance of macronutrients (carbs, fats and protein) in your diet You also need to eat a healthy diet with lots of nutritious food and little processed or sugary food (or drink) Calculatornet can help you to estimate your calorie intake and macronutrient balance
Generally, to lose body fat without muscle, you should reduce calories by 10 – 20% and maintain a high protein intake (around 2g per kg of body weight depending on the intensity and amount of your weight training) you should aim to lose no more than 1% of your body weight per week If you try to lose weight too quickly, you may lose muscle as well as fat – your body needs enough protein and calories to build muscle Learn more about fat loss on our lose weight page

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Tips to gain lean muscle

If you want to gain LEAN muscle, muscle that you can really see, follow the tips below

Eat healthy, high-quality protein, such as lean beef, chicken or eggs

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