Nutrition for Lean Gains

What Are Lean Gains?

Lean gains means building muscle while minimizing fat gain. It's the holy grail for aesthetics—you get bigger AND leaner simultaneously.

The strategy: eat in a very slight surplus, train hard, and prioritize protein. Here's exactly how to do it.

Calculating Your Calories

First, find your maintenance calories (the amount you eat to maintain current weight):

Maintenance = Body Weight × 14-16 (for sedentary to moderately active)

For example, a 180 lb person who trains 4-5x per week: 180 × 15 = 2,700 calories maintenance.

For lean gains, eat 200-300 calories above maintenance. This allows for muscle growth while keeping fat gain minimal.

Macronutrient Breakdown

Protein

This is non-negotiable. Eat 1g per pound of body weight (or 0.8g minimum).

Protein sources: Chicken, beef, fish, eggs, cottage cheese, protein powder, Greek yogurt.

Fats

Essential for hormone production. Aim for 0.35-0.45g per pound of body weight.

For a 180 lb person: 63-81g of fat per day.

Sources: Olive oil, avocados, nuts, fatty fish, eggs.

Carbs

Fill the remaining calories with carbs. They fuel your workouts and support recovery.

Sources: Rice, oats, potatoes, pasta, bread, fruits, vegetables.

Sample Macros for 180 lb Person

• Calories: 2,900
• Protein: 180g (720 calories)
• Fat: 72g (648 calories)
• Carbs: 400g (1,600 calories)

Meal Timing

While not as critical as total daily intake, meal timing can optimize performance and recovery.

Pre-Workout (1-2 hours before)

• Moderate carbs + protein
• Example: Oats with banana and protein powder

Post-Workout (0-2 hours after)

• High glycemic carbs + protein
• Example: Rice with chicken

Sample Day of Eating

Breakfast: 3 eggs + 1 cup oats + banana (560 cal, 35g protein)

Snack: Greek yogurt + granola + berries (250 cal, 25g protein)

Lunch: 8 oz chicken + 2 cups rice + broccoli (750 cal, 55g protein)

Pre-workout: Protein shake + rice cakes (300 cal, 35g protein)

Dinner: 8 oz salmon + sweet potato + asparagus (700 cal, 50g protein)

Total: ~2,900 calories, ~200g protein

Supplements for Lean Gains

These are optional but can help:

• Protein Powder: Convenient way to hit protein targets
• Creatine: Proven to improve strength and muscle gains
• Multivitamin: Insurance for micronutrient gaps
• Omega-3: Supports recovery and general health

Tracking Progress

Weigh yourself 3-4x per week and average it. You should gain 0.5-1 lb per week on lean gains.

If gaining too fast: reduce calories by 100-200.

If not gaining: increase calories by 100-200.