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When trying to add lean muscle it is often best to adopt a body building diet.
Generally, a body building diet consists of a decent amount of protein (usually around 30% of the calories you're eating coming from protein), good, slow digesting carbohydrates (40%) and health fats (30%).
You will want to focus your carbohydrates around sources such as whole grain cereal and bread, brown rice, potatoes or yams and oatmeal. Also be sure to include lots of vegetables as these are both low in calories and will help provide you with a fullness feeling.
The protein in a bodybuilding diet usually comes from lean chicken breast, turkey or beef, egg whites, fish, cottage cheese and protein powders. These are all great sources that will offer you all the amino acids you need to build new muscle tissue.
Finally for fats, look for unsaturated sources such as olive oil, avocados, nuts, natural peanut butter and fish oil.
These will help to also provide you with a full feeling as well as help develop healthy skin, hair and nails.
In a meal plan such as this you will also want to eat 5-6 times a day to keep your metabolism going, help you burn more calories throughout the day and help provide your body with an ongoing supply of nutrients. Taking in more calories then you are burning is also important to ensure you have enough extra energy for the muscle building process to take place.
You don't have to eat completely perfect all the time either, some people choose to be stricter than others. Just remember that you want to be 'on' 90% of the time and allow 10% for fun foods that you are craving. This will help you enjoy the process more and reduce the chances you will binge.
If you follow these tips you are going to see much success in your muscle building pursuits and have a great body to show off very soon!
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