does anyone have a good deit and workout plan for a guy to gain lean muscle mass?

Answer 1

Building muscle is a very simple science. To build muscle, you must synthesize more protein than your body breaks down. Doing so requires a combination of smart weight lifting and smart eating.
Timing: Working out on an empty stomach can be detrimental to muscle growth for two reasons. First, your muscles need fuel to grow. Second, if you feel tired, you won't be able to lift as much weight.

When it comes to weight lifting, eating before your workout may be more important than eating after. It is easy if you know what you're doing. You need to take in only 164 calories. Here are a few tasty ideas.


Eat a small energy bar that contains both protein and carbohydrate.
Swallow a smoothie made with strawberries, banana, nonfat yogurt, and a carton of pasteurized liquid egg subsitute.
Drink two glasses of fat-free milk.
Eat a container of fruit-flavored yogurt.
During the first few months of a weight lifting program, most people get results quickly and easily. Your muscles get hard and start to grow, and it seems like every time you go to the gym, you're able to lift heavier weights. The fat melts away. Then you hit a plateau. Once your progress starts to drop off, try the following tips.

Answer 2

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