In addition, skimping on calories—protein in particular—can leave next to nothing for your muscles to feed on after your workout. If you lose weight, you’re losing both fat and muscle, so though your body may get smaller, your shape won’t really change. Even a lean body needs fat in order to build muscle. Also please make sure your workouts are up to par by implementing a well thought out training plan. Many different varieties of beans can be part of a diet for lean muscle gain. This is perfect as you can enjoy your life too after being so strict during the week. You can achieve a lot through being persistent. You’ll use a hour window I use the weekends for this to deliberately cause an insulin spike.
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Eat at least 1g of protein per pound of bodyweight, daily. When you eat a protein-packed meal, the production of muscle protein speeds up. Milk provides a mix of protein, carbohydrates and fats.