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Lean Muscle Building Diet Plan for Teenagers

Muscle Coach Diet Plans

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency especially when bulking. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.

Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!

Save a copy of your PDF diet plan and share it with your friends!

Introduction to Teen Bodybuilding

We are all going to the gym because we want to build muscle but at the same time we all want to be lean. You’ll never get any credit for your size if you aren’t lean. I can assure you that the the skinny ripped guys will get more credit than a bulky muscular physique any day. But let’s be honest, who would ever really want to be skinny even if you were ripped? Therein lies every gym enthusiast’s dilemma, choosing between size and definition. While it must be acknowledged that it is typically quicker build muscle mass by bulking, not everyone is interested in being as massive as possible especially if it means being borderline fat for 6 months of the year to get there. Besides if you are being disciplined with your diet and working hard in the gym all year round then why not look good all year round as well?


Lean Muscle Building Diet Tips
  • Prepare your meals for school/uni/work
  • Be consistent with your diet
  • Understand the importance of dietary fats
  • Be conscious of your diet on a big night out
  • Use supplements
Prepare Your Meals for School/Uni/Work

Unfortunately there is a 99.9% chance that your parents don’t share your passion for bodybuilding, much less will they understand the nutritional requirements to build lean muscle mass. If you don’t get involved with your diet and make sure that you are getting the right foods and the right amounts of them then you are never going to see that gains you want. Furthermore tuckshop/cafe food is typically junk food and is never going to support the goal of building lean muscle mass. If your parents prepare your meals then educate them on what you need in your diet. Every day when you walk out the door make sure that you have all the food you require for the day which will mean taking an extra meal for the days you have gym or sporting commitments in either the morning or the afternoon. Don’t think you can eat lunch at 12:30pm, train from 4:00-5:30pm then get home and eat dinner at 6:30 and build lean muscle mass.


Be Consistent With Your Diet

Building lean muscle mass is difficult and is never going to happen if you aren’t consistent with your diet. Aim to be 100% spot on with your diet Monday – Friday or on all the days that you are training. On the weekends or 2 non-training days per week it is OK to relax the diet as you don’t need to eat as much food on a non-training day but this doesn’t mean it’s all good to eat bad food. Try to eat no more than 2 junk food meals in a week. Obviously the more consistent you are the better your results will be. However it is understood that controlling your routine can be difficult as a teenager so make sure you understand what is required to see progress.


Understand the Importance of Dietary Fats

The more under-rated component of any mainstream diet plan will always be dietary fats. We are to constantly bombarded with useless dietary information to the extent that even people trying to bulk up think that they need to have a low fat diet. This is totally ridiculous. Fats have a huge range of health benefits not to mention how beneficial they are for achieving the goal of building lean muscle mass. Healthy fats optimise your body’s hormone levels, decrease fat storage, improve immune function and more. However it is important to distinguish between good and bad fats.


Good Fats

  • Almonds, Cashews and other nuts
  • Avocado
  • Coconut Oil
  • Olive Oil
  • MCT Oil
  • Organic Butter
  • Egg Yolks

Bad Fats

  • Fats from Fast Food
  • Hydrogenated Fats in Processed Snack Foods
  • Canola and Other Vegetable Oils
  • Margarine and Other Artificial Trans Fats
Be Conscious of Your Diet on A Big Night Out

This is probably the number one killer of gym gains in youth. What it might surprise you to learn is that the alcohol itself is not as destructive as you may have thought. While alcohol is very calorie dense it has an extremely inefficient conversion rate to energy meaning that if the calories from alcohol are not being used for energy at the time of ingesting them then they will go to wastage rather than be stored as fat. Furthermore the impact of alcohol on muscle building tend to be exaggerated. Moderate alcohol consumption has been linked to a range of health benefits. Well if all this is true then why are big nights out the number one killer of gains?


  • Alcoholic drinks are often mixed with sugary soft drink
  • Alcohol dehydrates you but you probably won’t touch a glass of water all night
  • You are awake and active but only eat one meal in about 12 or more hours
  • That one meal is a junk food binge
  • You only sleep 3 – 4 hours
  • If you sleep longer, you totally ruin your diet routine for the next day as well

If you look down this list you will realise that you have the ability to control most of these factors of any night out. If you are going to drink, then choose spirits mixed with zero calorie soft drink, dry wines (non-sweetened) or low carb beers. Also make sure to drink water in between all alcoholic drinks. As a guide consume the same amount of liquid in water as you do in alcoholic beverages during the night. Plan your meals for the evening, try and eat a healthy dinner before you start drinking and try to beat the late night craving with Subway rather than McDonald’s or KFC. Try and aim for 6 hours sleep. 6 hours sleep is enough to from a muscle building perspective but not too much that it ruins your routine for the next day. Plan and prepare your meals for the next day so you don’t end up eating fast food again when you wake up at midday. If you are able to do all these things, or almost all of them then you will find that a big night out has little impact on your gains in the gym.


Use Supplements

If you have a tight schedule at school or uni or limited breaks at work then protein powder will make your life a lot easier. When it comes to your meals every 3 hours during the day it will typically be preferable to eat food but if you don’t have that as an option then having a lean protein shake with a handful of almonds can be almost as good. Make sure you always have a protein shake as a back meal plan wherever you go. The key supplements for a teen bodybuilder trying to build lean muscle mass in order of importance are listed below.

  • Protein powder
  • Maltodextrin (post-workout only)
  • Creatine
  • Multi-Vitamin
  • Fish Oil

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