Lean muscle

mahennaidu85

Hi can anyone help me to create meal plan for getting lean muscle I play lots of soccer and it’s like I don’t gain muscle that much

ddsb1111

Lifting heavy things is how you build muscle. Make sure you’re eating your recommended protein as well because it helps repair and maintain muscle tissue. Btw, I love soccer! Wish I would have learned to play when I was a kid. It’s probably the best exercise ever.

Btw, this is on the recipe board, you might want to request it be moved to the Fitness and Exercise board for a more thorough answer. Just click the Flag icon below and explain your request.

AnnPT77

There isn't really a meal plan that will do that, all on its own.

To build muscle, the most relevant basic building blocks are a good progressive strength training program faithfully performed, overall good nutrition (especially but not exclusively ample protein), and a calorie surplus. Which foods you eat to get the needed nutrition can vary based on your preferences and situation.

Are you overweight, underweight, or at a good weight for your height (just wanting more muscle, maybe with more weight)?

Depending on whether your current weight is high, low or pretty close to OK, that might result in some needs to adjust the calorie surplus part of that (but muscle gain odds are higher with a surplus).

Just playing soccer may add a little muscle when it's still a new challenge to your body, but muscle gain from most non-strength sports is quite limited (not to mention slow). To increase strength and increase muscle mass, you have to keep increasing the challenge to your muscles. Strength training of some type is the best, most efficient way to do that. Most sports are not very progressive - maybe not at all progressive - in muscular challenge. Targeted strength training is progressive, with a good program.

Even with all the foundation pieces in place, muscle gain will be relatively gradual - it will take persistence over quite a long time period.