The best strategy is to look at our past and keep it simple: a 4-6 day a week lifting routine combined with a diet of lean proteins, healthy carbs and unsaturated fats.
Of course if you want to increase your muscle mass, you'll have to train with weights regularly.
Packing on lean muscle weight requires two things: one, you have to lift weights and two, you have fuel your muscle growth with the right kinds of foods. Studies have shown that people who eat a nutritious, balanced breakfast are not only healthier, but far more likely to be close to their ideal weight than other folks. Even if you're training with weights regularly, stuffing your face with anything and everything is not the way to build muscle and achieve that ripped, buffed look you desire.

Chicken breast, turkey, tuna (packed in water, not oil), salmon and egg whites are all excellent sources of lean protein. A healthy, balanced diet that includes plenty of lean proteins, the right carbohydrates and unsaturated fats is essential to gaining lean muscle mass.
Because not only were they active all day, but their diets naturally included the right balance of lean proteins, carbohydrates and healthy fats. The movements used when training with free weights are more natural (similar to everyday movements), increase the use of stabilizing muscles, helping to boost balance and coordination. You're sure to find differing opinions but a good general rule is that 40-50 percent of your calories should come from lean protein, 40-50 percent from carbohydrates and 10-15 percent from healthy fats.

Lean beef can be an occasional treat but for most guys, shouldn't be part of your daily routine.

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