In fact, the inclusion of a small amount of «good fats» such as flaxseed oil can actually be a great aid to
gaining lean bodyweight.
If you want to
gain lean bodyweight and become more muscular, you must consume more calories than you burn up in a day.
Not exact matches
For the guys who struggle with
gaining lean mass, decreasing the risk of adding excess body fat means eating less on rest days — a great rule of thumb is lowering calorie consumption to 1 gram of carbs and 1 gram of protein per
bodyweight daily.
Gym efforts aside, the key part of
gaining the amount of
lean mass required for the proper portrayal of his super-soldier character was the strict high - protein diet that Evans followed for three months — some say that's one of the greatest clean bulking diet plans out there — and which included 2 grams of protein per kilogram of
bodyweight.
The group that has been consuming 3 times higher protein dosages than the standard recommendation (or 1.3 grams per lb of
bodyweight) daily, had the greatest fat loss, as well as
lean muscle
gains, while consuming a hypo - caloric diet.
But if you're looking to maximize muscle
gains, you should increase your daily intake of protein to 0.9 - 0.10 grams per kilogram of
bodyweight (
lean body mass, preferably).
Bodyweight exercises are just as meaningful to
lean muscle
gains.