Lean Muscle Growth

Let’s be real — when most people say they want to “get in shape,” what they really mean is they want to build lean muscle. Not bulky, not skinny, just strong, toned, and healthy. That sweet spot. I’ve been there, and I know how confusing it can get — one person says bulk up, another says eat less. So let’s clear it all up.

In this post, I’m walking you through three essentials I personally believe in when it comes to lean muscle growth: body recomposition, understanding your calorie intake (especially your BMR), and how much plant-based protein you actually need to see results.

 

How I Approach Building Lean Muscle (a.k.a. Body Recomposition)

The term body recomposition might sound fancy, but it just means burning fat and building muscle at the same time. And yes — it’s possible. I've done it. A lot of the time, it’s not about what the scale says, but how your body looks and feels.

Here’s what’s worked for me (and many others):

• Lifting weights consistently — especially compound moves like squats, deadlifts, and presses. They hit multiple muscle groups and give you the best bang for your buck.

• Progressive overload — a fancy term for "gradually doing more." More weight, more reps, more intensity. It forces your muscles to adapt and grow.

• Post-workout nutrition — I always make sure I get protein in after I train. Your muscles need that fuel to recover and grow.

• Staying active in between — Even walking, stretching, or a bit of cardio helps with fat loss without burning out your muscles.

The goal? Feel powerful, look lean, and stay athletic — not just “bigger.”

 

Low-Calorie Intake and Knowing Your BMR

Let’s talk calories. Not from a “diet” perspective, but from a fuel perspective.

Your BMR — Basal Metabolic Rate — is basically how many calories your body needs just to exist. You’re burning energy just by being alive. Once you know that number (you can find it with any online calculator), you can get smart about what you eat.

• Trying to grow? Add about 200–300 calories to your daily intake.

• Trying to lose fat? Cut about 200–500 calories — no more, or your body starts working against you.

But here's the thing — don’t just eat less. Focus on eating better: high-protein meals, whole foods, and stuff that keeps you full without the crash.

I personally never count calories obsessively, but I do stay mindful of my intake. Quality food and smart fueling can completely change your results.

 

How Much Plant-Based Protein Should You Really Be Getting?

This one hits home for me because I’ve built Elav8 around it. Plant-based protein has become my go-to, and not just because it’s cleaner — it’s easier on digestion, it’s sustainable, and when done right, it builds just as much muscle as whey.

Here’s what I stick to:

• Roughly 0.7 to 1 gram of protein per pound of body weight. So if I’m 170 lbs, I shoot for around 130–170 grams per day.

• Mix your protein sources — because not all plant proteins are “complete,” meaning they might lack certain amino acids. Combining things like pea, rice, and hemp gives your body everything it needs.

• Use a quality shake — Most days, it’s tough to hit my protein goals through food alone. That’s why I created Elav8’s plant-based shake — it’s got 32g of protein, it’s keto-friendly, and it supports fat loss and muscle growth. No fluff, just real results.

If you’ve been sleeping on plant protein, it’s time to wake up!

 

Final Thoughts

At the end of the day, lean muscle growth is about being intentional — with how you move, how you eat, and how you recover. You don’t need to be perfect. You just need to be consistent and tuned in to what your body really needs.

Whether you're just starting out or leveling up your routine, remember this: You don’t have to choose between getting strong and staying lean — you can have both.

Trust the process, eat clean, lift heavy, and let the results speak for themselves.