How to build lean muscle body at home 2022

How to build lean muscle body at home 2022? Here what i can imagine that whatever you have right now is your natural body, but its not symmetrical which looks odd because your height is 6 feet. Your chest size will completely depend on workout and nutritious diet.

Also you need to understand that you can not grow single body part with diet and exercise. When you do workout you have to put pump on every muscle of your body so that your body come in shape. Here i am mentioning some exercises and food which can help you to grow your chest size

Here Is How to build lean muscle body at home 2022

More Calories = More Mass

How to build lean muscle body at home ? If you want a bigger chest, you need to eat more. Most active men need 15-to-17 calories per pound of body weight for maintenance. To build one pound of muscle mass per week, you'll want to add 3,500 total calories into your weekly diet. (Why? 3,500 calories = 1 pound)

There are multiple ways to add these calories. For example, 500 extra calories per day adds 3,500 per week. Or, if you're really focusing on chest growth, you might train your chest across multiple sessions per week. If you do three chest workouts per week, you could aim to place 700-1,000 of those calories in the first two meals after each chest workout.

Eating after a tough workout ensures that your muscles never 'go hungry.' Because your protein intake probably won't vary much between bulking and maintenance diets, most of these extra calories are going to come from carbs. Some additional healthy fats are fine, but keep them out of your post-workout meals.

Nutrient Treasure Chest

How to build lean muscle body at home ? Your macronutrient split won't take too much tweaking. Your protein intake should be set relatively constant, at one gram per pound of body weight, regardless of your goal. You can up it to 1.2-1.5 grams per pound on your chest days, but you won't need significantly more protein than that.

It's better to up your carbohydrate intake for optimal growth. You don't need to go overboard, or start eating a cinnamon roll every day, but sufficient carbs will keep your body in an anabolic state and provide energy to fuel and refuel your intense workout sessions.

If you aren't eating sufficient carbs, you may feel drained and sluggish during your workouts. That means you won't be able to give the right amount of effort for optimal chest growth.

There's no hard and fast rule for carbohydrate and dietary fat intake, but most men looking to build mass and strength will do well with 150 or more grams of carbs per day. On those tough chest workout days, you can even increase your carb intake to 200 grams. Dudes who are already taking in some serious calories can further increase their carb intake to 250-to-300 grams per day. Not everyone has the exact same body, so not everyone will have the exact same diet.

15 percent of your total calorie intake should be healthy fat. Fats are vital to keeping your muscle-building hormones optimized to ensure that your chest workouts pay off. If you start to reduce your dietary fat intake too much, it could cause your testosterone levels to plummet, inhibiting muscle growth and recovery. (Healthy fats provide a number of other benefits, too, so don't be afraid of them!)

Sample Meal Plan

A 180-pound guy looking to add some mass to his chest should eat something like this on his workout days:

Breakfast

Eggs

Egg Whites

Whole Wheat Bread

1 slice

Peanut Butter

1 tbsp

Strawberries

1 cup

Mid-Morning

Banana

Greek Yogurt

3/4 cup

Peanut Butter

3 tbsp

Lunch

Tuna

1 can

Pasta (whole-wheat)

2 oz dry

Tomato Sauce

1/2 cup

Olive Oil

2 tbsp

Green Salad

1 cup

Pre-Workout

Protein Powder (whey)

1 scoop

Bagel (with jelly)

Post-Workout

Protein Powder

2 scoops

Waxy Maize

2 1/2 scoops

Dinner

Chicken (grilled)

4 oz.

Asparagus

1 cup

Olive Oil

1 tbsp

Before Bed

Cottage Cheese

1 cup

Blueberries

1/2 cup

Almond Butter

2 tbsp

How to get lean muscular body at home?

How to build lean muscle body at home ? It depends on you if you are suffering from obesity then it might be take longer but if you are slim then you can get within 3 months. There are some exercises you have to do and definitely you will get repercussions

1 despite exercises you will have to follow a balance diet and add as much as green vegetables in diet

2 take protein and do as much as cardio exercises you can do really it will give you a good result

3 avoid to take heavy diet in single meal divide your meal in in 4 to 6 parts it will easier to digest

4 here are some exercises i am sharing it might be helpful for you

How to build a lean muscular body at home?

How to build lean muscle body at home ? Six pack is basically an absence of fat which makes your abdominal muscle visible. So you'll want to look at your diet for starters. Some suggestions:

Dietary and general lifestyle:

1. Measure your waistline to establish your baseline. Without special equipment, waistline is one of the next best fuss-free way to determine your level of visceral fat. Take it at the navel button level. Over time, you'll use this measurement to track your progress.

2. Eliminate all processed food and sugary items. As a guide, any food items that come in a box or artificially enhanced with flavourings should be avoided. This includes drinks (biggest culprits) and snacks. Even things that don't taste sweet, are loaded with carbs which gets broken down into sugar in your body.

3. Read all food labels as a matter of habit

4. Focus on whole or natural food

5. Never starve yourself to lose weight

6. Google "insulin sensitivity". This is the game changer to losing unwanted fats

7. Find out how much calories you need for yourself and eat close to it, but avoid exceeding it.

8. Know how much protein, carbs,fats you're taking. But try going for a higher protein to carbs ratio. People typically go for the other way ratio with being mindful about it. Carbs tend to have this addictive tendency for you to want to crave for more.

9. Drink lots of water

10. Sleep sufficiently. For adults, 8-9 hours will be ideal, though 7-8 hours is likely to be more realistic. Why sleep? It regulates your cortisol level (the hormone that regulates stress) and melatonin production. The more stressed you are, the higher the likelihood your body will retain fat as a matter of self preservation.

Exercise:

1. Focus on weight training. There's ample research to suggest that weight training promotes lean body mass (LBM) and shed body fat, while at the same time preserving and strengthening joint and bone integrity. Focus on big muscle groups - chest, upper and lower back, hips, glutes and hamstrings.

2. If you have time for only a few exercise, consider mastering these few: deadlifts, squats, push-ups (standard lines with proper form), pull-ups, bench presses and military press

3. Depending on your genetic disposition towards recovery, aim for 2-3 times a week minimum for a solid 40-60 minutes of solid workout

4. Remember that recovery time is as important as the exercise set itself, so make sure you treat recovery time with equal importance.

There's a whole load of information that needs to be said out there but I think these are the more important stuffs you'll need to know for a start.

Some principles you need to abide by that applies to all lifestyles if you wish to see a transformation:

1. Regularity

2. Frequency

3. Persistence or Grit

4. Be Systematic

5. Mindfulness (always conscious of what we you are doing and monitoring)

If you have been able to follow this regimen, it'll be reasonable to see some results in about 2–4 weeks, with some noticeable changes in your waistline (remember waistline measurement at the start?)

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