Muscle Gain Nutrition Plan

To gain muscle you need to consume more calories than your body will burn in a day. These guidelines are vary generic but they work well as a "general rule of thumb"

Eat around 45 calories per kg of body weight:

Example:
60kg individual should eat: 60x45 = 2700 kcal
80kg individual should eat: 80x45 = 3600 kcal

These are only approximate examples. If you are working out you will want to eat slightly more calories compared to days when you are resting.

As we have mentioned throughout the site protein is essential when you are trying to gain muscle or lose fat. Keeping your protein intake high can prevent your body from breaking down muscle tissue for fuel.

Eat around 2g protein per kg of body weight.

Example:
80kg individual should eat: 80*2 = 160g protein per day

Protein is so important it is essential you get your daily requirements. To make it easier to do so we suggest consuming a high quality protein shake. For more info click here to see our protein review page

Carbohydrates are helpful when you are trying to pack on muscle mass. They are required to fuel your intense workouts and keep muscle glycogen levels full.

We suggest you aim to eat around 5-8g per kg bodyweight.

Roughly 50-90 minutes before workout we suggest you consume around 30-50g of protein and 30-50g of carbohydrates. For meal ideas, see here: FoodForFitness Recipes

Your post workout meal is very important, yet many people incorrectly believe that they should eat this meal as soon as possible after training. In reality, the effectiveness of nutrient timing does not require a high degree of precision. Just be sure to eat after training at a convenient time. Aim to eat roughly 0.4g of protein per kg bodyweight and 0.8g of carbohydrates per kg bodyweight at some point after your training. Do not worry so much about the fat content, just be sure to get yourself a large, solid meal to help promote muscle growth.

Eating fat will not necessarily make you fat! Cutting all fats from your diet is a common misconception. You need to eat healthy fats such as those found in nuts, fish and olive oil. Saturated fats such as those found in processed meat, crisps and fried foods should not be avoided completely but should be reduced.

We suggest you aim to eat around 1g of fat per kg bodyweight.

We have created several sample muscle gain diets. Select a diet based on your current body weight. These diet plans are very generic. If you want some specifcally designed for you then check out out services. Click here for more