Are you trying to build lean muscle? If so I suggest following these 10 nutritional rules very closely:


circle Eat protein with every meal

Protein is the most important nutrient for building and maintaining lean muscle. Good Proteins include chicken, lean beef,turkey, tuna, eggs and protein supplements..

two Eat unprocessed carbs

Processed carbs such as white pasta and white bread lead to spikes in blood sugar levels and increase fat gain and energy slumps. Unprocessed carbs such as oats, sweet potato, brown rice, quinoa and other wholemeal grains should form your carb consumption.

three Eat fruit and vegetables

Fruit and vegetables contain vitamins and minerals - vital nutrients for good overall health, wellness and growth.

circle (1) Eat good fats with every meal

Good sources of fat include nuts such as almonds, walnuts and brazil nuts, avacaso, eggs, flax seeds, oily fish and olive oil.

circle (7) Drink lots of water!

Make sure you drink at least 2 litres of water every day.

circle (3) Eat enough Calories

If you do not eat enough calories your body will not have the fuel needed to grow. Try to consume 2 grams of protein for every kilogram of body weight. Fats and carbs will then make up the remainder of your daily calorie intake.

circle (4) Be Prepared 

Having food prepared, cooked and ready to eat can help reduce the hassle of eating more frequently and can keep you on track with building lean muscle. Always ensure you have healthy snacks to hand such as homemade protein bars or nuts.

circle (5) Eat carbs around your workouts

To get the best performance in the gym your body needs to be fulled before heavy weights sessions. After a workout your body will need to be refueled therefore it makes sense to also eat a meal containing carbs after your workout.

circle (6) Eat a cheat meal every so often

A cheat meal is a psychological reward for the hard work you have put in at the gym and by eating healthily. It also gives you the opportunity to go out with friends or family without having to watch what you eat. I have one cheat meal each week, usually on a Friday or Saturday but I try to plan it so it coinsides with social activity, that way I don't miss out!

10 Use protein supplements

Protein supplements are an ideal way to boost your protein intake and enhance your recovery after a workout. I have a protein shake immediately after my workouts.


Here is a sneak peak of own my lean muscle building so far. This has taken me two months of following the above 10 nutritional rules :)


If you have any additional tips or ideas for building lean I would love to hear from you! Feel free to comment below...

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How to Build Lean Muscle: 10 Nutritional Rules to Follow

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