How to Pack on Lean Muscle Without the Bodyfat

How to Pack on Lean Muscle Without the Bodyfat

We all have seen that one guy at the gym that’s huge! Not only are his muscle ginormous, but so is his gut! I’ve been there myself. I remember I was so excited that I was actually making gains, I didn’t really pay attention to what kind of gains I was attaining.

How to Pack on Lean Muscle Without the Bodyfat

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I was always one of those hard gainers who struggled to put on muscle. It wasn’t until I became older and more educated in the fitness world did I understand how to start building muscle. Yet, I still had a lot to learn.

When trying to pack on lean muscle without the bodyfat, there are a couple of things you have to pay attention to. We’ll cover 4 different ways you can achieve this without the excessive bloat.

How to Pack on Lean Muscle Without the Bodyfat 

Related: How to Build Muscle Fast In 4 Easy Steps

1. Pay attention to what you eat

 This is THE MOST important factor of them all. It’s a lot harder to overeat on the healthy stuff. So, you want to make sure you eating leafy greens and non-starchy vegetables, lean protein, complex carbohydrates, the right kind of fats, and of course, fruit. We’ll cover the lean proteins first.

Lean Proteins:

You should be consuming some type of lean protein with EVERY MEAL!

 Complex Carbohydrates:

  • Sweet Potatoes
  • Yams
  • Brown Rice
  • Legumes
  • Oats
  • Chia Seeds
  • Wild Rice

Again, you should be consuming a hearty serving of complex carbohydrates with MOST of your meals (depends on how much you need, I’ll get to that later).

Fats:

  • Avocados
  • Olive Oil
  • Coconut Oil
  • Almonds
  • Peanuts
  • Natural Almond Butter
  • Natural Peanut Butter
  • Fish Oil
  • Flaxseed Oil

You have to be careful not to overdo it with the fats, but it is still essential for lean muscle growth and development.

Fruit:

  • Apples
  • Berries
  • Bananas
  • Kiwi
  • Watermelon
  • Grapes
  • Grapefruit

Honestly, you cannot go wrong with any fruit. You just have to be careful that you are not having too much fruit due it’s naturally high sugar content. You should be consuming 1- 2 servings of fruit per day. If you are not sure what one serving is, make a fist, and your fist is a pretty close equivalent to one serving.

Vegetables:

  • Spinach
  • Kale
  • Celery
  • Brussel Sprouts
  • Bell Peppers
  • Asparagus
  • Bok Choy
  • Onions
  • Romaine Lettuce
  • Artichoke
  • Arugula
  • Leek
  • Sauerkraut
  • Green Beans
  • Spaghetti Squash

Most, but not all vegetables are created equal. This is a list of the non-starchier vegetables. It’s important to remember to incorporate vegetables EVERYDAY! They are SO, SO important in building lean body mass. You want to consume anywhere from 2 ½ -3 serving of vegetables a day! Remember, that’s equal to 3 fists.

So how do we tie this all together? With a macro calculator! What are macros and why should I care? Macros are EVERYTHING I just listed above, your proteins, fats, carbohydrates, and fruits and veggies (which are considered carbohydrates).

I personally am not the biggest fan of counting calories and tracking my food all the time. However, it is important in the BEGINNING to keep track of your macro’s, because you need to make sure you are not overdoing it. I like to keep myself about 400-500 calories over maintenance (how many calories you need to maintain the same weight). If you go below this number, you have the chance of underestimating how many calories you need and may maintain or even start losing weight. On the other end, if start going above this number, you risk putting on more bodyfat. You also need to remember to check roughly once a month what your weight is, so that you can recalculate your BMR (basal metabolic rate) + your daily activity (again, how many calories you need to maintain your weight).

2. Avoid Mass Gainers

Tip # 2 on how to pack on lean muscle without the bodyfat.

This was my WORST ENEMY! As I said before, I saw the gains, but also gained the gut. If you want to put on weight, do this by eating correctly. This will save you SO MUCH TIME when it summer times rolls around and you want to lean out a little. Instead of you spending 3 months trying to shed off all the fat you put on and potentially risking losing all that hard-earned muscle, you can cut that time in half or less.

Mass gainers are literally fillers. Have you ever looked at the ingredients in these shakes? Did you ever check the nutrition label and pay attention to the sugar content? I can tell you that most if not ALL gainers are going to contain a lot of sugar. If it doesn’t directly label it in there, it’s probably hidden under a name like maltodextrin or corn syrup. What will end up going up is your blood glucose and the amount of insulin your body now has to release to maintain your blood sugar. Insulin spikes are NOT GOOD FOR YOUR HEALTH!

You can only manipulate healthy foods into powder forms so much. The bottom line, stay away from gainers unless you enjoy getting fat.

3. Proper Strength Training

Related: Build Muscle On A Vegan Diet: Beginners Guide

Believe it or not, for hypertrophy to occur, you don’t need to be at the gym lifting 6-7 days a week. You only need to tackle the weights 4, 5 times a week MAX, but 4 is more than sufficient.

Also, you don’t need to spend 2-3 hours at the gym either. Unless you’re injecting anabolic steroids (hope your not), then you won’t benefit from training for that long. You need anywhere from 30-60 minutes at the gym, that’s it! I like to leave that range because sometimes when you go to your local gym, you can wait up to 5 minutes just to get on one machine.

What entails proper strength training though?

If you are looking to build muscle, then my best advice is to keep things simple is muscle group splits. It would look something like this:

Here’s another sample to get an idea of how you should be doing these workouts:

This does not mean you to follow this exact type of routine, but doing these splits will allow you to hit those individual muscles much more effectively than a full body workout. You won’t be as fatigued, and you will see better results regarding the growth of your muscles.

Also, if you are trying to build muscle, you probably shouldn’t be doing cardio. Even though cardio is beneficial for your health, it is not going to help you with your muscle building journey.

4. Get Enough Sleep

This is actually equally as important as eating properly. If you aren’t getting enough sleep, you’re not going to see effective results. Here’s what happens when you aren’t getting enough sleep. Your cortisol (stress hormone) levels rise, and you begin to feel fatigued and start having hunger cravings. Sorry to say, but you’re not craving vegetables and healthy foods. Cortisol does by causing an increase in your insulin production. Because of the increase in insulin, your blood sugar drops and you begin craving fatty, and sugary foods.

As a result of your fatigue and hunger cravings, your workouts are poor and you are now eating unhealthier foods. This leads to fat gain and decreases your chance of you building “lean muscle”.

Bottom line, get enough sleep! You should aim to get a MINIMUM of 7 hours on the days you hit the weights.

Trying to build muscle, lose fat, and eat correctly can be a bit confusing. If you’re a little lost and need some help, check out Anabolic Running. It’s a great tool that will help get you the results you want quickly!

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