Diet plan for lean and big muscles gain for bodybuilder explained with photos
                                               
As everyone want to gain there muscle with their own choice, some guys want lean gain and some of want big muscles gain. Both diet plans are here
                      
Lean gain muscles: this not strict daily meal plan, you can add peanut butter , green beans, chocolate, cucumbers, spinach and brown bread etc , but should not eat more protein and fat  lean gain                                     
                                                            
Breakfast: white eggs
Snack: soy beans, blueberries and almond
Lunch: brown rice and broccoli or oatmeal     
Snack or after workout: protein shake and a banana
Dinner: brown beans or chicken breast          
                                            
Big muscle gain: you can add other food resources to gain body muscle such as kidney beans, pineapple, garlic, turkey chicken breast, tuna, Greek yogurt, olive oil
Breakfast: Scrambled eggs with mushrooms and coffee
Snack: banana chocolate shake
Lunch: chicken breast, sweet potato and broccoli
Snack or after workout: protein shake add banana, peanut better
Dinner: salmon, soy beans, kidney beans.

Here are some information about food lean and for big muscle
                                                      
Salmon                                                                         
As well as a huge helping of complete protein (around 20g per 100g serve), salmon is high in omega-3 fatty acids EPA and DHA.
Soy beans                               
If your goal is building lean, green muscle, soybeans are your most dependable option. Unlike other vegetarian sources of protein, those little legumes contain all nine essential amino acids, making them an essential vegan muscle food. Tofu, tempeh, and most vegetarian meat alternatives are made out of soy, which boasts around 36 grams per 100g serve.
                                                     
Pineapple
Fruit isn’t your a-typical bodybuilding fare, but an exception can be made for pineapple. It’s the only food known to contain bromelein, an enzyme that digests protein.
                                                  
Greek yogurt
As well as being loaded with fast-digesting whey protein and slow-digesting casein protein – around 10 grams total per 100g serve – Greek yogurt is a source of vitamin D, lean mass.

The Best High Protein Foods
                                                
Garlic
Your co-workers may not thank you, but your biceps will. Garlic was shown to increase testosterone and lower cortisol in rats on a high-protein.
                                          
Turkey breast
At 30 grams of protein per 100g, turkey is another big protein hitter. It’s also high in zinc, which is an important for protein synthesis and helps your body to maintain healthy levels of testosterone,

Kidney beans          
Being higher in carbohydrates, beans and legumes are often overlooked for their leaner cousins. But these fibrous foods are important for a healthy gut – something you depend on to absorb the nutrients, minerals and supplements required to carve lean muscle. Kidney beans contain the most, with around 9 grams of protein per 100g serve.
                                    
Tuna   
Inexpensive and versatile, tuna packs around 25 grams of protein per 100g serve, making it hearty muscle-building
                                          
Lean beef
It can make meaningful gym fuel. As well as 24 grams of protein per 100g, which is around the size of a hamburger patty, lean beef contains high levels of zinc. This nutrient is important for testosterone production and also helps your body to recover quicker from exercise.
                                  
Olive oil
The monounsaturated fats in olive oil stimulate protein production for muscle growth and prevent tissue breakdown, but it also help has some hidden muscle benefits.
                                
Cottage cheese
Cottage cheese contains the slow-digesting protein casein, which explains why people like to eat it before bed. Sleep repairs your muscles up to a point; after a few hours a fasting element kicks in, and your body begins breaking muscle down to use as energy. Cottage cheese allows for a sustained release of amino acids throughout the night. Plus with 15 grams of protein and just 85 calories per 100g serve, it’s a muscle food no-brainer.
                                   
Protein powder

Protein  powder is best and quickly digest in our body. Whey is an all-natural by-product of milk during cheese production. Approximately 20% of the protein in cows’ milk is made up of whey. During the industrial production of cheese and curd, milk goes through a structured process which includes pasteurisation, inoculation and incubation before rennet extract is added. The addition of rennet extract assists the coagulation of milk and separates it into curds and whey. Whey protein is a good source protein and best supplement for some good reasons. It is high in nutrition and has many benefits for our health. Whey protein only works this only when person also take natural diet. Whey protein has less risk of health disease.

                                     
Broccoli
Broccoli is full of fiber and give a lot of protein. Broccoli has vitamins A,C and k as well as folate. It is very healthy dose of sulforaphane , a type isothiocyanate that is thought to thwart cancer by helping to stimulate the body's detoxifying enzymes.
                                         
Almonds
As snacks go, almonds are among the most muscle-friendly. Almond provide vitamin E, which is an important for repairing cellular damage caused by exercise. One serving (23 almonds, to be precise) gives 35 per cent of your RDA, along with six grams of protein.
                                               
Chicken breast
A bodybuilding classic, skinless cooked chicken breast (around 180g) contains approximately 56 grams of complete protein and approximately two grams of saturated fat, making it a leaner choice than thighs or drumsticks. It’s also high in selenium, which protects cells from free radical damage caused by your workout.