The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)

When it comes to building muscle and adding size to your frame, your muscle building diet is going to be the most important factor that you have to get right. Because simply put, when you implement a proper diet to build muscle, it will enable you to perform that much better in the gym and physically recover and progress that much faster. However, the unfortunate part is that most people are completely lost with what a diet to gain muscle should look like and what the best foods to eat for muscle gain really are. Luckily, in this video we’ll cover exactly what the best diet to gain muscle really is and how to eat for muscle growth. Towards the end of the video, I’ll also provide a muscle building meal plan that you can get started with right away. Enjoy!



LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):


The Best Science-Based Diet To Build Lean Muscle (10 Studies)


Spread protein out 4 meals:
Liquid calories:
Pre-workout carbs/protein beneficial:
Egg whites vs whole eggs:
Omega-3 benefits:


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49 Responses

  1. Hope you all enjoyed this one! Comment below what other nutrition-related topics you’d like to see me cover. And don’t forget to give me a follow on IG ( ) to see the kinds of meals I eat on a daily basis! Thanks everyone!

  2. zPie033 says:

    2:36 I think there's an error, isn't it 1.1g/kg?

  3. ed says:

    We have the same smoothie cup.

  4. 187V says:

    Lol I eat Mac donalds 5 times a week and like 3 times a week ice cream, I am 178, 87kg with 10,3% fat. Just focus on the calorie intake, protein intake, fat intake and fill the rest up with carbs lol

  5. jaypad80 says:

    What about if you workout in the morning. I see what your intake is (pre-workout and post). Does it mean that the shake in the morning wouldn’t be a sufficient meal pre workout?

  6. Amine Walker says:

    Thanks buddy ♥️

  7. If I workout in the morning, how can re organize this meal plan?

  8. Why Not says:

    Don’t mix bananas and milk in a smoothie!

  9. You should make a "The Best Science-Based Diet to Lose Fat"

  10. PDZ1122 says:

    How can you pre-workout meal help "fuel" your workout? It takes hours for food to be broken down and become available to the body.

  11. EAMARO says:

    You made everything so easy. Thank you

  12. Shadow4484 says:

    But won’t I gain weight with all the carbs?

  13. What about those of us who workout early in the morning at 6am. Is a pre-workout meal feasible and advisable in that time frame and what are the recommendations?

  14. xPNova says:

    How many grams of protein is in a scoop of protein powder that you had in meal 1? I'm not sure how that was 64 grams in total. I thought it'd be way less. E.g. 25g of protein powder. 10 g approx. in milk and peanut butter, 10 grams in the oats.

  15. Mostly Drew says:

    these are totally different number from what I'm use to seeing. In all other docs I've read you should eat 1.2g to 2.5g of protein per lbs. Were these wrong numbers?

  16. Rock Ade says:

    thats a fucking lot of food, i have on meal a day and still end up at around 2500, people need to stop think you need so much food, i think this is way above 2500 more like 8000

  17. What is the long green stick vegetable called at 6:45 ?

  18. kobe bryant says:

    how did u get 64g of protein on that smoothie thought it was 25g.

  19. good video but so boring with the robot voice

  20. and for those who want to make this process even EASIER, you can apply the knowledge in this video and make big portions of some of these recipes so you can have multiple meals already prepared. this can be a huge timesaver

  21. Allen Masak says:

    What do you eat during the day if you have a rest day?

  22. Naveen Rajur says:

    do you weigh the chicken cooked or uncooked? Sorry I'm a newbie haha

  23. Haim Peretz says:

    How much is cup in ml?

  24. Simon Hudson says:

    your content is very useful and interesting, butt how come your voice so monotonously boring ? you almost put me to sleep while I'm still exersicing

  25. ""When it comes to"" know food science, meet Jeremy.

  26. Sleek and minimal. Great quality content!
    You're like the Marrques Brownlee of nutrition and exercise 😂

  27. Can the ladys follow this!??

  28. eithier on 1.25x = BEST fitness youtube resource. LOVE YOUR CONTENT BRO! THANK YOU SO MUCH!

  29. Great video and thanks for mentioning vegetarian options and replacements. What would be a good vegetarian replacement for the salmon in the last meal?

  30. What a Video bro…!!!!!
    Thank you So So much….. 👌👌👌👌👌👌👌👌👌👌👌👌👌

  31. When you're broke and poor you just can't 🙁

  32. This is a great video. I've lost about 40lbs thanks you you. Thank you.

  33. Amazing video… You get to know the process very well… Thanks Jeremy….

  34. Lets try ddeca and sustanon. Toy know what I’m talking about, mate.

  35. Puppeh Kun says:

    can anyone tell me how to deal with de-training?

  36. G DUB says:

    Not enough Calories to gain muscle the body needs to be in a caloric surplus. I think you can bump it up a little. Eat big = Get big.

  37. If you were to give a rough estimate, how much do you think this exact diet would cost on a weekly basis? (assuming adhering to it for 7 days a week)

  38. Hi Jeremy, I am following the exact same diet but strawberries are only available for few months in my country according to season. What can is the best substitute for strawberry for morning shake?

  39. CHAPIE CHAP says:

    Lentils are terrible for meal prep don't do it

  40. Jan Mueller says:

    Thanks for the Great video

  41. Talube101 says:

    Thank you so much, Jeremy!

  42. Ferien7 says:

    Excellent video and style. Simple, effective, and to the point. Liked and subbed.

  43. Jeremy, what should be pre and post workout meal for morning workout?

  44. Do you count protein from everything (like rice, vegetables, fruits…) besides meat, eggs, etc?
    I remember I was bulking, and I didn't count those because I just knew about aminoacid stuff. It was hard af to get 2g of protein per kilo and I spent a ton of money on that…
    Carbs were even worse…eating suggested 4g/kilo was hell.

    So, to put simply, I had to eat 2-3kg of food to get what is required.

    I guess my calculations sucked lol.

  45. Jeremy and Jeff Cavaliere are probably some of the best fitness channels out there. Most don't even come close to their level of professionalism.

  46. Is that really necessary to have a scale?

    I mean, is it possible not to give a damn about calories, vitamins, monomaniacs, (and all that complex stuff) and just eat healthy and still have gains?

  47. I just want to mention that 1 tbsp of cinnamon daily is too much for the liver, I would say 1 tsp instead, I take 1/2 tsp daily with my oatmeal. Google it and found out. write cinnamon and liver damage…

  48. Can i still smoke meth while on this diet

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