I need a diet for gaining lean muscle mass.

kirannair172

Hi friends,
Now I am 82 kg and is now active in fitness. I don't have gone of physique. I am 6 feet tall. Please suggest me a good diet in gaining lean muscles. I need suggestions in building lower body as well coz everyone is bullying me as chicken legs. Please suggest what to be done

kshama2001

To start, do you have any food restrictions? Are you vegetarian/vegan, or an omnivore?

Chieflrg

Eat in a surplus about 15% of your TDEE.

Buy Starting Strength 3rd addition book read it. Follow the program. Read it again.

All you need to do.

TavistockToad

Eat all the food, lift heavy stuff...

malibu927

Eat more than you burn, get enough protein, and lift

Lean59man

Do barbell squats.

psuLemon

How old are you?


If you want to maximize muscle gsins, you should bulk and then cut.

The bigger key is following a structured lifting routine and eating adequate protein (~140 to 170g for you).

nkovacs53804

Try cycling. You’ll burn calories like crazy and “gain” that muscle mass you are seeking.

Silentpadna

nkovacs53804 wrote: »

Try cycling. You’ll burn calories like crazy and “gain” that muscle mass you are seeking.

How are you going to gain muscle mass while burning calories like crazy? (Since you don't mention eating calories like crazy). Anabolic and catobolic don't generally coexist anyway, so I'm not sure what you're advocating. You gotta have material to build muscle with....

TavistockToad

nkovacs53804 wrote: »

Try cycling. You’ll burn calories like crazy and “gain” that muscle mass you are seeking.

the what now?

AnvilHead

nkovacs53804 wrote: »

Try cycling. You’ll burn calories like crazy and “gain” that muscle mass you are seeking.

Cyclists aren't often mistaken for bodybuilders.

This is Chris Froome, one of the top cyclists in the world. Is that the kind of muscle mass you're talking about?: