"Not only  must we be good, but we must always be good for something." - (Henry David Thoreau)

How to gain lean muscle naturally

Now let's talk about how to gain lean muscles naturally, the best way to gain lean muscle mass naturally is to be in calorie surplus, that is the main point.


First of all you have to know when you should gain muscle, if you are lean, like if you are under 12% of bodyfat then should probably gain muscle, but if you are more then 12% bodyfat like 15% or 16% then first you should loose your body fat under 12% then you can start gaining muscles.

Let's talk about how? The first thing you should have is a weighing machine. Because without weighing machine how will you know that you are gaining muscles, first you will have to calculate your maintainance calorie, then after that you have to increase a very little bit calorie, like 150cal to 200cal thats enough, because you want to gain lean muscles not fat, so after that you have to measure your Body Weight with empty stomach and without clothes, then you will get your exact bodyweight.

After that find your maintainance calorie and add 150 to 200cal, everyday you have to measure your body weight, if you are gaining 40 to 50 grams of weight daily then follow the same diet, whenever your body  stops gaining weight add 100cal more.

Like your maintainance cal is 2500, and you have increased 200cal and your body weight is 70kg, and you were gaining 50 grams of weight for 30 days, after that your body stops gaining weight on 2700cal, then you will increase 100cal more and make it 2800, and you should do this till you will achieve your goal.

But remember one thing, you are not going to gain 100% lean muscles. There will be a little bit fat also, because naturally it's not possible to gain 100% lean muscles.

If you want online training and diet plan then you must contact me. 

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