What’s the Trick to Gaining Lean Muscle?

Gaining Weight, the Right Way!

Let’s talk nutrition for weight gain, specifically lean mass.💪

While I have less clients with this goal, the challenge getting there requires a lot of the same principles.

Just like in weight loss, consistency is king! 👑 And in weight gain, it’s even more critical if you are trying to build lean mass that will stick.

The exact number to achieve weight gain will change person to person and lb to lb as you increase. However, here are some key things to focus efforts on.
1. Weigh fasted same time and day each week so you are tracking weight trends and catching drops and increases.

2. Make sure protein is evenly distributed throughout the day, incorporating variety of protein sources (this means not all protein powder and not all chicken 😉).

3. Do not skimp on the carbs or fat, focus on getting mix of complex, high fiber, and even simple carbohydrates for the quick digestion specifically before and after workouts. Fats are going to be your best friend with calories per volume ( just stay cognizant of sources)

4. SLEEP, if you want long term results, there are no if, ands, or buts in this one. Make it happen, turn phones off and cut off caffeine early for quality sleep.

4. Train for your goals! If you want to gain lean mass, you have to challenge the muscle and you need to rest and recover.

-Hannah Null