Choose a diet consisting of lean protein and complex carbohydrates to help rebuild muscle. The . Department of Agriculture suggests that men consume between - ounces of lean protein per day, while women consume between 5- ounces of lean protein per day. Lean proteins can include chicken, fish and vegetables such as edamame and beans. Complex carbohydrates include wheat pasta, whole grain bread and granola. These carbohydrates take longer to digest than processed carbohydrates such as white flour and will provide additional energy for your workouts.
Yes, extra calories can mean extra belly fat. But if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is, your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tissue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.