Lean Muscle Development

Want to build a lean, toned, and chiselled looking body?

Building lean muscle is one of the most common goals of regular gym goers, but it is ultimately one of the most difficult goals to meet. You need to makes sure you are consuming enough calories to build muscle and at the same time not enough to accumulate body fat requires an intricate balance of micronutrients.

Within your diet, enough protein should be consumed to elicit muscle growth whilst carbohydrates are essential to fuel mixed and high intensity training sessions. From a training perspective, it is crucial that cardiovascular exercise is mixed with weight training to allow the body to strip excess body fat at the same time as building muscle tissue.

Lean Muscle building Diet.

The key elements to a firm and toned body is to consume the right amount of calories for muscle growth but not too many to promote body fat accumulation. This in itself is a difficult proposition which means your training routine should as complex as your diet plan. A toned appearance is a result of a low percentage of body fat, so a careful balance should be found (largely through trial and error) to make sure your diet promotes muscle growth and not fat accumulation.


2-3 slices of whole grain toast with 3 scrambled egg whites using MP Max Just Whites

A handful of dried fruit

1 glass of fruit juice

Mid-morning snack

Portion of fruit


A chicken breast or turkey steak

100g sweet potato

Mixed leaf salad with olive oil dressing

Mid-afternoon snack

1 chicken, tuna, turkey or ham sandwich with whole grain bread

Evening meal

Lean minced meat or turkey mince

100g (uncooked weight) whole grain pasta

Tomato based sauce

Evening snack

150-200g low-fat yoghurt

Portion of fruit

This meal plan is suggested for an average male and should be adapted to meet your requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please make sure you consume plenty of water throughout the day.


I did some research and found that these following supplements have been recognised as being suitable to help promote gains in Lean Muscle. These supplements should be taken along and with the meal plan.


Super Omega 3

Alpha Men

Mega Green Tea Extract



1 serving of Total Milk and Whey

Mid-afternoon snack

1 Protein flapjacks

A handful of a variety of Natural Nuts


Pre workout

1 serving of Pulse

Post workout

1 serving of Recovery XS


Evening meal

Super Omega 3

Alpha Men


Evening Snack

1 serving of Total Protein

50g Ultra-Fine Oats

Training regime

Training for lean muscle generally involves a combination of both resistance and cardiovascular exercise. Resistance exercise will help you increase the size and definition of the trained muscle, whilst cardiovascular training may help burn excess fat and enhance the toned look of the body.

This workout programme is on a frequency of 3 sessions a week. Attempt to have at least one day of rest after each session. Seek help or advice from a fitness professional about the correct form and technique of all the following exercises and insure a thorough warm-up before you start the programme and a thorough cool down  after the programme.

The weight you use on each exercise is dependent on your current level of fitness. The weight you select should be heavy enough so that the last repetition causes fatigue.

Day 1

Resistance Exercise                                    Sets                       Repetitions

Bench Press                                                        1-3                          8-12

Dumbbell Fly                                                      1-3                          8-12

Shoulder Press                                                   1-3                          8-12

Lateral Raise                                                      1-3                          8-12

Triceps Push down                                          1-3                          8-12

Cardiovascular Exercise

Any cardiovascular exercise can be performed for a total of 15-20 minutes. Your cardiovascular exercise may be a single exercise or combination of running, swimming, cycling, rowing or cross-training. Work should be performed at around 70-80% most heart rate.

Day 2

Resistance Exercise                    Sets                       Repetitions

Squats                                                    1-3                          8-12

Dead-lifts                                              1-3                          8-12

Leg Curls                                             1-3                          8-12

Calf Raises                                          1-3                          8-12

Abdominal Crunch                             1-3                          10-15

Cardiovascular Exercise

Day 3

Resistance Exercise                    Sets                       Repetitions

Lat Pull-down                                    1-3                          8-12

Upright Rows                                    1-3                          8-12

Seated Row                                        1-3                          8-12

back raises                                         1-3                          8-12

Bicep Curls                                        1-3                          8-12

Cardiovascular Exercise

I recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your requirements and current level of fitness.



One thought on “Lean Muscle Development

  1. Pingback: Oxygen Efficiency Doesn’t Diminish with Age | Naturecast Products

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