12 Week Lean Muscle Gain Diet Plan

CLEAN MUSCLE GAIN (CMG) NUTRITION PLAN 

CATAGORY: FAT FREE MUSCLE BUILDING PLAN 

AGE: 16 TO 60 YEARS 

ACTIVITY: GYM WORKOUT 

NUTRITION: VEG & NON-VEG 

DAYS: 5 DAYS WEIGHT TRAINING / 1 DAY CARDIO / 1 DAYS ABS 

In CMG program, First thing’s first, you need to determine your basal metabolic rate (BMR). BMR is 

essentially an estimation of the minimum energy required to keep basic bodily functions online (heart rate, 

respiration, etc.) if you spent an entire 24 hour period at rest.

After you establish your BMR, you'll need to use the active factor multiplier to calculate your Total Daily 

Energy Expenditure (TDEE). This is a combination of the calories need to maintain your basal metabolic 

rate coupled with your daily activies

STEP 1: CALCULATE THE BMR 

Use Online BMR calculator or BMR Mobile App.

Enter Height/Weight/Age including High Active (5 days a week) 

Lets take an EXAMPLE:

Age: 25

Height: 5’10”

Weight: 70kg (154lb)

So BMR would be: 1744

STEP 2: CACULATE THE MAINTENANCE CALORIES - TDEE 

[FORMULA: BMR x 1.5]

1744 x 1.5 = 2616 calories

So TDEE is 2616

STEP 3: ADD EXTRA CALORIES FOR GAINING 

Lean Bulk. A lean bulk is generally recommended for healthy individuals at an average weight. 

Use the following formula to determine your daily calorie needs for a lean bulk:

• TDEE + 200 calories.

Aggressive Bulk. If you’re fairly new to training, underweight, or a classic hardgainer, it might be 

beneficial to eat more aggressively. Use the following formula to determine your daily calorie needs for an 

aggressive bulk:

TDEE + 500 calories.

FOR CLEAN GAINING 

We will add 200 calories for clean gaining: 2616 + 200 = 2816

Keep in mind, all of these calculations are based upon algorithms for most individuals. However, they 

cannot factor in every individual variable such as NEAT (non-exercise activity thermogenesis), genotypes, 

hormones, lifestyle factors, hobbies, or nervous system dominance.

Therefore, some individuals may need to add more calories in order to gain weight while others will need 

less to get the scale moving in the right direction. Start with a set number, eat accordingly for a month, 

check the scale, and then adjust.

Every Week Add 25 Extra Calories

 We’ll use the above example to take you through the steps to determine your calories and macros. 

In step 1 you learned how to calculate base calories, now here’s how to break this all down into macros 

and plan your meals.

• TDEE: ~2616 calories

◦ Estimated calorie target for Lean bulk: 2616 + 200 = 2816 calories

• Protein:

◦ Start at 1 to 1.5 gram per pound of bodyweight

◦ Each gram of protein contains 4 calories

◦ 210g (i.e. 154lb bodyweight) = 210x4 = 840 calories

• Fat:

◦ Start at 0.40 grams per pound of bodyweight

◦ Each gram of fat contains 9 calories

◦ 62g = 62x9 = 560 calories

• Carbohydrate:

◦ Fill your remaining calories with carbs

◦ Each gram of carbohydrate contains 4 calories

◦ 2816 – 1400 (840+560) = 1416 then calories divided by 4 = 354g 

Now don’t freak out, I know that may sound like a huge amount of protein/carbs and/or calories but for some guys, this is what it’s going to take to build muscle.

I should also note that all of these recommendations are for young, healthy, and active individuals. 

Certain macronutrients would require manipulation in older populations and those who might not respond 

to specific nutrition strategies.