What is Lean Muscle Mass & How to Get it!


Have you ever asked, “What is Lean Muscle Mass & How to Get it“? Well look no more, because I’m here to share it with you. Through my research and findings, I will provide as much about what lean muscle mass is and how you can get it.

We all want it, we just need to know the best ways to get it. For athletes, building muscle mass is very important in getting their defined well-toned physique bodies. Eating the proper diets and physical activity are the two most important factors in gaining lean muscle.

What is Lean Muscle Mass?

What is Lean Muscle Mass?

The main goal for those weightlifters and bodybuilders is building lean muscle mass. The terms lean muscle mass and lean body mass are related in that they both mean you have successfully gained muscle without the accumulation of fat.

Lean Muscle Mass is calculated by the amount of muscle on the body that is separate from fat, bone, and other parts.

What percentage of body weight is muscle?

The percentage of muscle mass depends on gender, age, and physical fitness.

For men:

The average muscle mass is between 38 percent and 54 percent.

For women:

The range is between 28 percent and 39 percent.

Knowing one’s muscle mass percentage is helpful in maintaining a healthy weight.


Lean body mass (LBM) is a component of body composition, calculated by subtracting body fat weight from total body weight: total body weight is lean plus fat. In equations:

LBM = BW − BF Lean body mass equals body weight minus body fat

LBM + BF = BW Lean body mass plus body fat equals body weight


How to Get Lean Muscle Mass

How to Get Lean Muscle Mass

In order to get lean muscle mass, you must increase the amount of muscle on your body without simultaneously gaining fat. This can be a very challenging process. In fact, many people who are very serious about it, such as weightlifters, bodybuilders, and athletes, hire a personal training.

I have researched and listed several foods that will get you off to a great start below. There are dietary supplements such as Whey protein or Forskolin 250 that can also be helpful when building that lean muscle mass body.

I have found that from my (ON) Optimum Nutrition Gold 100% Whey Protein Review that this particular supplement is known for its effectiveness. ON 100% Whey also has great reviews from a lot of very happy customers. A great bonus with their products is that they come in so many flavors and provide intense energy for maximum muscle support which is very important when trying to gain muscle mass.

Gaining lean muscle mass without accumulating fat requires a fairly strict diet and regular physical activity. The body will need to be on a high-protein diet that also includes carbohydrates and “good” fats. Your goal should be to eat more calories each day from foods that fit the high-protein, carbs, and fats necessary for building muscle mass.

Salmon is a great choice for high-protein muscle support diet

=>15 Foods to Eat



Salmon, Tuna, & other Fish

Although Salmon is known to be one of the best sources of Omega-3, in just a single serving you will take in 26 grams of protein.

Other “Go-to” fish include: Chunk light tuna canned in water, shrimp, scallops, flounder, sole, haddock, and crab. They are low in fat and high in protein.


Eggs are an important source of protein, amino acid leucine, and B vitamins. You will have the best results for a greater muscle-building response if you eat the entire egg. No need to separate the yolk from the egg white. Studies have shown that people who only consumed egg whites, received less muscle gain than those who ate the entire egg.


One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.


Eggs are an important food source when you are working towards building lean muscle mass.

Lean Beef

Beef can increase the amount of lean mass gained. It is packed with high-quality protein, B vitamins, minerals, and creatine. You should look for rounds or loins for that maximum muscle impact. They have fewer calories and are a good quality, extra-lean cuts of beef.

Lean Beef

Skinless Chicken

Chicken a great source of protein and is important for muscle maintenance and repair, bone health, and weight management. Chicken breast in particular, is lean and has the most protein, making it ideal for people trying to maintain muscle mass.

Cottage Cheese

In just one cup of cottage cheese there are 28 grams of protein. It’s also an excellent source of vitamin B 12, calcium, and muscle-building amino acids found in casein. Cottage cheese contains a slow-digesting casein protein, which means more fuel for muscle-building.

It is encouraged to eat cottage cheese as an evening snack. Cottage cheese can help support muscle recovery and growth while you sleep.

Whey Protein

100% Whey protein provides intense energy for maximum muscle support. Whey comes from milk during the process of making cheese. It contains minimal lactose and is easy to digest and absorb, getting it into your bloodstream and muscles very quickly.


Oatmeal is one of the healthiest foods to eat. It’s high in protein, fiber, iron, and large amounts of omega-3 and linoleic acids, which are considered good fats.

Oatmeal is known to increase satiety, decrease hunger, and enhance fat loss.

Whole Grains

Whole Grains are easier to digest and provide more nutrients than refined grains. Whole grains help to promote energy levels and overall health. It is important to choose the right whole grains that are part of the slow-digesting variety. Carbs from most fruits, oatmeal, brown rice, and whole-wheat bread are slow-digesting, providing long-lasting energy.

Whole grains are also good sources of natural fiber. Fiber offers many health benefits, supporting both cardiovascular and gastrointestinal health. Fiber is critical for weightlifters and bodybuilders, from its numerous physique and health benefits.

Healthy Fats

Healthy Fats include foods rich in omega-3 and omega-6 fatty acids. Polyunsaturated and monounsaturated fats are the good fats found in salmon & other fish, nuts, leafy veggies, and oils from avocados and flaxseed.

People generally see the word “Fat” and run the other way. Healthy fats will not make you fat. It’s the calories you should be careful of. Foods containing healthy fats will keep you full longer, therefore limiting your calorie intake.

There are many fat supplements on the market as well, such as, CLA 2000 (Vita Balance), Fish oil, Borage oil, etc. You can find more out about CLA 2000 under the Diet or Supplement tab in the navigation bar. I wrote a review on CLA 2000, “Reduce Body Weight Naturally”.

Greek Yogurt

Greek Yogurt contains both fast and slow-digesting protein, along with calcium and vitamin D. It is important to note that regular yogurt doesn’t have near as much protein in it as the Greek Yogurt.

Greek yogurt is packed with muscle-nourishing nutrients. You will benefit most from the plain, full-fat variety, rather than those with the added fruit and too much sugar.

Greek yogurt is a good source of Vitamin D which is important for strong and healthy bones. Having strong and healthy bones is necessary to sustain muscle strength and endurance.


Quinoa is higher in carbohydrates than protein; for 1 cup = 40 grams Carbs & 8 grams of Protein. When you are trying to gain muscle mass, it is important to consume enough carbs. Carbohydrates provide the fuel you need to do that workout.

Quinoa contains all nine essential amino acids that your body needs. It’s considered a grain that is considered a good source of fiber and iron. Both have health benefits for muscle-physique.



Healthy nutrients and protein are found in beans, in addition to fiber. Beans contain a lot of protein. They also provide fiber, B vitamins, high in magnesium, phosphorus, and iron. Beans are high in soluble and insoluble fiber which keeps you full longer and consuming fewer calories.

Most commonly, people working on building lean muscle stick with pintos, black beans, and kidney beans. On average, these beans have about 15 grams of protein per cup of cooked beans.

If you go for canned beans, check the labels for unhealthy fats and salt. It is also good to get canned beans without bacon in them. Eating beans with less sodium helps to keep cholesterol levels in check.


Chickpeas are great on salads and a very good source of carbs and protein. They are sometimes referred to as garbanzo beans. In just one cup of Chickpeas you will get 12 grams of protein, 50 grams of carbs, and some fiber.


Almonds make a good snack. They are healthy and high in protein. In 1/2 cup of almonds you will get about 16 grams of protein along with vitamin E, magnesium, and phosphorus.

Keep in mind though, almonds are high in calories and should be eaten in moderation. 1/2 cup for a snack should be sufficient. (about 400 calories)




Milk is a good source of protein, carbohydrates, and fats. Drinking milk is well-known for weightlifters and bodybuilders. It contains both fast and slow-digesting proteins making it beneficial for muscle growth.


Here’s a YouTube video I found on:

“9 Nutrition Rules for Building Muscle”





What is the Best Supplement to Build Muscle?

Besides Whey and other protein powders, Forskolin 250 supplement is made from all-natural ingredients and has multiple bodily benefits that include weight loss and building lean muscle. It is well-known and used by weightlifters, bodybuilders, and athletes.

This Forskolin product extremely competitive on quality and price. It’s a fantastic addition to help meet your weight loss goals while you are trying to build lean muscle mass without gaining weight.

Not only is Forskolin 250 safe to take, it has excellent reviews from customers who have tried it and they offer free shipping.



Reviews from Happy Customers say things like:

** Great deal on this supplement!

** Only 2 weeks into this and the forskolin has already stopped me from eating so much.

** The person I spoke with on the phone was really helpful.

** I’ve tried a bunch of products to lose weight and Forskolin 250 is up there with the best.

** It’s been 1 month now and I’m down 8 pounds, I am very happy with the results.

Beware of Harmful Additives

Beware of Harmful Additives

There are several Forskolin products on the market. It is important that you watch out for harmful additives and listed side effects on the labels. Some may be cheap imitation products with smaller dosages and be less effective. Those types of products are made from lesser quality supplements.

Imitation forskolin products may contain harmful additives, fillers, and binding agents.


Imitation products may contain harmful additives!


Ordering Forskolin 250  will be an enjoyable experience:

  1. No Harmful Additives
  2. Made with 250 mg of Forskolin
  3. No Recurring Billing Scams

With the all-natural ingredients of Forskolin 250, you’ll have more energy, increased metabolism, and on your way to a great start building that lean muscle mass.



Summing Things Up

Summing Things Up


What is Lean Muscle Mass?

Lean muscle mass is gaining muscle without accumulating fat.


How to Get Lean Muscle Mass?

You must increase the amount of muscle on your body without simultaneously gaining fat.

What does gaining lean muscle mass without accumulating fat require?

Gaining lean muscle mass requires a strict diet and regular physical activity is required for gaining lean muscle mass without accumulating fat. The body will need to be on a high-protein diet that also includes carbohydrates and “good” fats.

Your goal should be to eat more calories each day from foods that fit the high-protein, carbs, and fats necessary for building muscle mass.


What is the Best Supplement to Build Muscle?

Besides Whey and other protein powders, Forskolin 250 supplement is made from all-natural ingredients and has multiple bodily benefits that include weight loss and building lean muscle.

Beware of Harmful Additives & Side Effects

Watch out for harmful additives and listed side effects on the labels.

Imitation Forskolin products may contain harmful additives, fillers, and binding agents. Trust products that contain natural extracts such as Forskolin 250.



Devara Garrison

Authors Note

I hope this article has helped you understand what Lean Muscle Mass is and how to get it. I’m no professional by any means, but I did a lot of research on the subject and tried to provide some important information that you should know while trying to gain muscle mass.

I would love to hear about your experiences, opinions, and products you’ve tried or foods you have eaten that’s helping you to achieve the muscle-physique toned body you are after. Please leave feedback and questions in the comment box below. I’ll respond ASAP.

Thank you for visiting my site. Please explore some while you are here. I feel confident that you will find more helpful information that you may be interested in.


  • Nick Cooke Posted March 6, 2019 7:34 pm

    I was wondering is this supplement known to be addictive at all?

    • Devara Posted March 7, 2019 9:49 am

      Hello Nick,
      Without directly contacting the supplier of Forskolin, based off of information I’ve read, in terms of your question if Forskolin Supplements are addictive, this is a bit of an open-ended question. It is made with natural ingredients that are widely regarded as safe, however in may contain caffeine that some people might argue it can be addictive.

      It is advisable the person who wants to use any new products such as Forskolin, consult with a medical professional before using any dietary supplements.

      I hope this helps.


  • Nick Cooke Posted February 26, 2019 6:39 pm

    Great article! I have most of the foods but similarly to your other article, the Forskolin supplement is appealing to me most! It’s great a the end how you summarised the main things you discussed throughout also, an affective way to help everyone remember, keep up the great content!

    • Devara Posted February 28, 2019 10:16 am

      Thanks again for your feedback on my article. I’m glad you find my information easy to follow. It lets me know I’m on the right path for pleasing my readers. I know from personal experience, that a good summary of what was covered throughout the article can be very helpful.
      Please feel free to offer suggestions or ask questions when or if you have any. I’ll be glad to help in any way I can.

      Best of health,

  • Matt’s Mom Posted February 9, 2019 5:08 pm

    Great information Devara! Funny, I was just asking my trainer at the gym this very question! His answer was long and convoluted. This was great information for me, and I loved the list of foods. I am heading to the store today for this weeks groceries and now I have a list 🙂 Thank you!

    • Devara Posted February 9, 2019 5:47 pm

      I’m glad you found my article informative and easier to understand. Too much in-depth information can be a little overwhelming for some of us. I like to try to break things down into simpler terms.
      I hope you find everything you need from the grocery store to help you reach your goals for gaining lean muscle mass without accumulating any fat. The foods in my list seem to be very popular choices among the weightlifters, bodybuilders, and fitness trainers.
      Thanks for stopping by. I hope to see you return in the near future.
      Best of health,

      • Matt’s Mom Posted February 9, 2019 5:49 pm

        Great Devara and I will bookmark your site ! Lots of great information. Thanks so much!

        • Devara Posted February 9, 2019 6:01 pm

          Thanks for letting me know that the information I provide here is helpful and informative. My goal is to help others out in any way that I can. There are so many supplements on the market today that are unnatural and contain harmful additives. I try to prevent people from making the same mistakes that I have. Safe, natural products are much better for our health and usually most effective.
          I appreciate you bookmarking my page.
          Best wishes,

  • Craig Theobald Posted February 7, 2019 5:54 am

    Hello Devara, thanks for the advice.Great tips.I am 48 and have been very active all my life. Only trouble is I have never kept to a strict lifestyle diet. After being diagnosed with Insulin resistance and liver problems I have changed my diet and have followed the tips you offer above. I have also done a lot of research on fasting. I personally have tried your methods and eat the same foods you promote in your article and guess what, it works.I dropped 9Kgs in weight pretty rapidly. I would say one month. I think I overdid it a bit as I cut out most carbs and because i train a lot I found a drop in muscle tone . What I have done now is added carb into my diet just before i train so that my body does not eat muscle and on days I do not train I increase protein to retain and hopefully build muscle.I am 48 years old and want to stay as fit and healthy as I can. I have also added fasting into my daily regimen. I eat between 11am and 7pm . It only takes a few days and your body re programs itself to only eat at those times.My experience with fasting and intermittent fasting are very positive. More energy, less fatigue, less overall body fat and much better concentration.When I go out with family and friends I now choose healthier meals with less carb and more protein. For men who want to increase testosterone, fasting works very well. From my research I have read a lot about the human growth hormone and how explosive it can be if we fast.The body reacts in a positive way and produces growth hormone when we fast, which is great for libido and muscle tone. Especially for those of us in our forties. A big well done on this article.I personally do not think diets work. You may lose a bit of weight but its not a long term solution to better health. If people lived by the advice you have given above they would experience better health and leaner bodies.. Thanks for the help , kind regards Craig Theobald

    • Devara Posted February 8, 2019 6:07 pm

      Hello Craig,
      Thanks so much for all of this feedback. It’s great hearing from people who share experiences relating to my articles. I’m not a weightlifter or bodybuilder, so your information can be very helpful for others that are here reading this. I’m so glad to know my information is accurate and that following diets that include the foods I suggested really works.
      The part about fasting for muscle gain is new to me, although I did read some about that. I generally fast too, only eating 2 meals a day during the week between 8 pm and 4:30 am. For my 3rd shift schedule, I eat at 8 pm, a snack at 2 am, and another meal at 4:30 am.
      I suppose that’s pretty much the same as your routine. I didn’t know that it was actually good for me. That explains my naturally high metabolism rate. That’s very interesting to me.
      I really appreciate you sharing this with me. I hope to hear from you again in the near future. It sounds like you are very experienced on how to build and maintain muscle mass.

      Best of Health,

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