Lean muscle suggestion

rudyarroyo001
rudyarroyo001 Posts: 2 Member
in Introduce Yourself
I’m putting my effort this summer to get lean muscle, what would you recommend for a nutrition plan for me to follow. I’m 5’8 177.2 lbs and my goal is to hit 155lbs I’m also moderate active pushing more towards active.

Replies

  • AnnPT77
    AnnPT77 Posts: 35,063 Member
    Ample good-quality protein, some healthy fats (MUFA/PUFA as well as saturated, Omega-3 as well as Omega-6), plenty of varied, colorful veggies/fruit for fibers and micronutrients. Keep your calorie deficit (for fat loss) very small, to favor strength and muscle-mass gain alongside. Gaining muscle while losing weight isn't a sure thing, but you get best odds by keeping fat loss really slow.

    This is an evidence-based source for estimating optimal protein intake, from a site generally regarded as unbiased:

    https://examine.com/protein-intake-calculator/
    https://examine.com/guides/protein-intake/

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