But can that happen? How is it possible to build muscle mass without gaining body fat? It is one of the best ways to get the desired body within just a few months. Instead of eating 6 meals a day that most diets recommend, lean gains involves eating two to three meals and fasting for 14-18 hours a day.

The Lean Gains Diet

Lean gain diet

While aiming to lose weight, the main thing is achieving a level where you burn more calories than you consume. This is called a calorie deficit. If this level is achieved, you are on the right track.

The initial goal is to achieve a calorie deficit of about 15-20% per week. This means you end up burning around 2500-6000 calories than you consume in a week and this again depends on age, weight, height, gender and many other factors. The said percentage will help in weight loss and at the same time, also not make one feel starved.

The fat and protein intake remains almost constant in the lean gains program. The main thing is to eat more carbohydrates on the training days and restrict these on rest days.

So this means that when you are working out, you maintain a calorie deficit of around 5-10% and on rest days, the calorie deficit percentage goes up to 20-25%. This again comes to an average of 15% on a weekly basis.

One of the main things in the lean gains program is heavy, compound resistance training. This needs to be done at least 3 times a week and each session should not be less than 45 minutes.

It is important to remember that when calorie intake is cut and the body starts becoming lean, high intensity training becomes difficult. If you continue high-intensity training at this point, then you end up feeling overtrained, exhausted and low on energy.