How to Gain Muscle without Gaining Fat - The Basics From a Meal Planning Expert

At My Healthy Penguin, we understand that gaining muscle without gaining fat is a challenge. Obviously, it's going to involve exercise (hint: hitting your fitness goals usually will). But you also can't overstate the role of nutrition in hitting any fitness target. 

My Healthy Penguin is not here to make your fitness dreams come true - you're going to do that. What we've done is created affordable, convenient meals that hit the macros you may need as you pursue your goals. Above all, we're here to promote your health and help you find more time in your day. To those fitness enthusiasts looking to do the (seemingly) impossible simultaneous muscle gain and fat loss, we recommend the Shred, Gainz, or Lean menu options. 

Whatever your diet, here are some items to keep in mind when you're trying to gain muscle without gaining fat:

Eat Enough Protein

You knew this was coming. Eating enough protein is crucial for building muscle. Protein provides the building blocks your body needs to repair and grow muscle tissue. Our meal prep delivery plans include high-quality protein sources such as chicken breast, fish, and steaks!

Eat Enough Carbs

This may surprise you, but it’s also important to eat enough carbs when trying to gain muscle. There are specific reasons a person may want to reduce carbs, whether it's calorie constraints or other dietary needs, but carbs can assist in muscle synthesis. Carbohydrates are an essential energy source for your body, especially during high-intensity workouts. Our Standard and Gainz plans are designed with carbohydrates such as whole grains, and vegetables, which provide sustained energy throughout the day.

Hydrate Properly

Hydration is also important for gaining muscle without gaining fat. Staying hydrated helps your body maintain optimal performance and recover more quickly after workouts. Our meal prep delivery plans are a great combination to go along with your hydrating options, like fresh fruit and vegetable juices, as well as infused water options, to keep you hydrated throughout the day.

Don’t Neglect Your Sleep

Getting enough sleep is also essential for gaining muscle without gaining fat. During sleep, your body repairs and regenerates muscle tissue. Consider including sleep-promoting foods like chamomile tea and tart cherry juice in your diet, which can help you get the rest you need to support muscle growth.

Focus on Exercise Intensity

Focusing on exercise intensity is also crucial for gaining muscle without gaining fat. High-intensity workouts, such as weight training and interval training, can help you build muscle while also burning fat. Our meal prep delivery plans are designed to support these types of workouts, providing you with the energy and nutrients you need to perform at your best. That is why we provide 4 different plans, depending on your lifestyle.

Be Consistent

Finally, consistency is key. Ensure you stay consistent by getting enough sleep, exercising regularly, and eating a healthy and balanced diet. Doing this can help you gain muscle without gaining fat over time. Our meal prep delivery plans make it easy to stay consistent with your nutrition, providing you with delicious and nutritious meals every day.

In conclusion, gaining muscle without gaining fat is achievable with the right approach. We offer meal prep delivery plans designed to help you achieve your fitness goals in a healthy and sustainable way. By eating enough carbs and protein, hydrating properly, prioritizing sleep, focusing on exercise intensity, and being consistent, you can build the muscle you want without adding any unwanted fat.