How to gain lean muscle: Dietitian Leanne Ward reveals the 'golden rules' you need to follow


How to gain lean muscle today: Dietitian reveals the three ‘golden rules’ you need to follow daily for rapid results

  • Australian dietitian Leanne Ward has shared her tips to gaining lean muscle 
  • In a TikTok video she said individuals must incorporate protein into every meal 
  • Strength training, getting enough sleep and eating well is also essential 
  • The dietitian also shared a look at a typical day on her plate – six separate meals 

An Australian dietitian has shared her expert knowledge on how to gain lean muscle.

Leanne Ward, from Brisbane, said in order to gain muscle the individual must incorporate protein into their meals, strength train regularly and get enough sleep.

‘Diet wise, there’s one golden rule you need to remember when it comes to muscle gain,’ Leanne said in a TikTok video.

‘You need an even distribution of protein throughout the day; the body can only absorb and utilise a certain amount of protein at one time.’

Leanne said between 20 to 30 grams of protein should be eaten at every main meal, rather than one ‘enormous amount’ at the end of the day.

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Leanne Ward, from Brisbane, said in order to gain muscle the individual must incorporate protein into their meals, strength train regularly and get enough sleep

Leanne Ward, from Brisbane, said in order to gain muscle the individual must incorporate protein into their meals, strength train regularly and get enough sleep

Leanne said between 20 to 30 grams of protein should be eaten at every mail meal, rather than one 'enormous amount' at the end of the day

Leanne said between 20 to 30 grams of protein should be eaten at every mail meal, rather than one ‘enormous amount’ at the end of the day

Each daily meal should also be prepared with carbohydrates, fats and fibre to maintain a well-balanced diet.

Leanne added it’s ‘easier to gain muscle in a calorie surplus’ rather than a calorie deficit.

A calorie surplus occurs when the number of calories consumed is higher than the number of calories burnt.

This excess number of calories then helps attribute to gaining lean muscle mass over time.

‘If you’re trying to gain lean muscle mass, don’t do things like intermittent fasting, it’s not going to help you out,’ Leanne said.

Leanne said to gain lean muscle you should also maintain a well-balanced diet and strength train regularly

Leanne said to gain lean muscle you should also maintain a well-balanced diet and strength train regularly 

‘The rest of it really comes down to training – make sure you’re doing enough resistance training but not too much, more isn’t always better,’ Leanne said.

According to Healthline, it’s ideal to train using weights three times a week to target multiple upper and lower muscle groups.

Those who strength train should also incorporate at least one rest day into their weekly routine to ensure the body has enough time to recover between workouts.

Weight training is also known to maintain bone strength, fight off disease, boost metabolism and fat loss, regulate insulin and lower inflammation levels. 

Finally, Leanne said sleep and rest is as important as exercise for gaining muscle, so you should always prioritise your rest and recovery.

What is a typical day on Leanne’s plate? 

MEAL ONE: High protein Greek yoghurt, wholegrain flaky cereal and fresh berries topped with nuts and seeds. Green tea.

MEAL TWO: Boiled egg, banana and coffee.

MEAL THREE: High fibre wrap with tinned tuna, cheese, grated carrot, lettuce and tomato. Black or herbal tea without sugar.

MEAL FOUR: Another portion of high protein Greek yoghurt with two tablespoons of homemade granola filled with nuts, seeds and dried cranberries.

MEAL FIVE: Teriyaki salmon with greens and 100 grams of brown rice with herbal tea.

MEAL SIX: Homemade peanut butter protein balls.

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