💪🏼🧔🏻Gaining lean muscle mass can be challenging for some Broz. Eating the right foods and performing the right exercises are key to gaining the mass your masculinity desires! Math is also involved, boo, but its ok I’m here to help you through it all!
Body Mass is composed of dos (that’s two in Mexican) components: Lean body mass and body fat. Lean body mass includes your skeletal muscle, cardiac muscle and smooth muscle.
Skeletal muscles are your muscles that move your body. They are voluntary which means you can actively control them. The Cardiac Muscle is your heart. It is involuntary bc you can’t control it consciously. Finally Smooth Muscles would be organs and vessels. Are you bored with the science? Good me too, lets move on.
You cant technically measure or weigh lean body mass. Sooo what we do is keep track of body fat percentage while measuring the growth of your muscles, via measuring tape and body fat devices.
The best way to grow while staying lean first and foremost is diet. Here are some of my favorites:
- Greek Yogurt 🍦
- Eggs 🥚
- Apples 🍎
- Spinach 🥬
- Chicken 🐔
Fish, Salmon and even Lean Beef (LB to gain Lbs. 😮) can also help those toxic muscles grow!
“The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per body weight.”
Shout out to all the body builders out there who have it down to a science how they’re growing their body! However most homosapiens don’t want to go through all of that. Jobs, family, bathhouse trips and pets to take care of 🐱 Doesn’t leave time for sitting down and doing da maths. The best way I can recommend taking ownership of nutrition is as follows:
- Cook/Meal Prep most meals 🥘
- Add plenty of fruit and Green Veggies 🥬
- Healthy Carbs for energy and growth 🥔
Keep in mind protein turns into fat! If your workouts aren’t up to par, the calories you consume won’t be used and it will turn to fat. Multi Joint exercises are best for building muscle, like deadlifts. When gaining muscle you want to stick to hypertrophy reps, which is heavy weight maxing your reps out around 6-10 (I like to max myself out around 8 reps). I like to do 4/5 sets of each exercise. You need to workout 5/6 days a week for an hour at least. Working out isn’t a luxury or ones hobby, it needs to be part of your lifestyle! *Lizzos self-love propaganda by indulging in harmful behaviors and laziness has left the chat*
Most gyms now have ways for you easily get a good idea of what your body fat % is. They have little handheld devices that calculate it. For more detailed accuracy you can ask your doctor…Keep track of muscle growth by using a measuring tape. Don’t obsess over it, I recommend monthly measurements 📆
Eat Well. Eat More. Workout Hard.