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Nutrition for Muscle Gain
Muscle Building Cookbook
Build muscle and burn fat the natural way!
Use these time tested and great tasting recipes to gain mass, increase energy and strength all while getting ripped.
Includes complete recipes for meals, snacks, deserts, homemade protein bars and ultimate protein drink recipes.
Go to https://www.trulyhuge.com/cookbook.htm
Best Nutrition to Gain Muscle Mass
Remember, to build muscle you must lift heavy weights, focus on compound movements and eat, a lot, and eat every three hours at least.
Protein : Eat a lot of it and at every meal.
Bodybuilders should aim for 1 gram of protein per pound of bodyweight.
Carbohydrates : To build muscle you need to eat carbohydrates, this is what gets used primarily when you're doing anything energy sapping.
Fat : Yes you need to consume fat to gain weight, for every two pounds you gain at least one third of that is fat there is no way to escape that unless your nutrition is measured in a lab. This doesn't give you authority to eat as much fat as you like and from the wrong foods, 20% of your diet should be fat ( the good kind), see below for the good fats and the bad fats.
| Good Fats | Bad Fats |
| Olive oil | Sweets |
| Sunflower oil | cakes etc |
| Fish oil( e.g. cod) | sugary snacks |
BMI (Body Mass Index)
There is a formula in place that takes your age, height and weight to determine if a person is underweight or overweight or at optimal weight based on their height. Using the results of this formula one can easily determine how much calories to consume and how much cardio to perform.
Calculate your BMI (Body Mass Index) using the following formula;
BMI = Weight (kg) Weight (lb)
Height x2 (m x2) Or 703 x Height x2 (in)
An over weight persons BMI would be above 25
A normal persons BMI would be from 18.5 - 25
An underweight persons BMI would be under 18.5
So for example if your BMI is 20
you need to consume approximately 500 extra calories a day to gain muscle,
30 % from protein
50% from carbohydrates and
20 % from fats
Here is a table outlining the average protein, carbohydrates, fat and calories in common food items.
The following items listed are the most important items for anyone hoping to keep a healthy body and are useful for those who wish to gain muscle, lose fat or just plain eat healthily.
All amounts given are per 100g/100ml
| Item |
Calories kcal |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Milk Skimmed Semi-Skimmed Whole |
32 45 65 |
3.2 3.2 3.2 |
5.0 5.0 5.0 |
0.1 1.5 4.0 |
|
Chicken Boiled Roasted |
183 150 |
29.0 24.5 |
0.0 0.0 |
7.0 14.0 |
| Beef | 200 - 300 | 22 - 30 | 0.0 | 10 - 25 |
| Pork Chops | 225 | 32.2 | 0.0 | 10.8 |
|
Tuna-drained Canned in Oil Canned in Brine |
189 100 |
27.0 23.6 |
0.0 0.0 |
9.1 0.6 |
| Potatoes | 75 | 2.0 | 17.5 | 0.1 |
| Rice | 140 | 2.5 | 31.2 | 1.2 |
| Pasta | 130 | 4.9 | 30 | 0.8 |
| Olive Oil | 900 | 0.0 | 0.0 | 99.9 |
| Sunflower Oil | 900 | 0.0 | 0.0 | 99.9 |
| Cottage Cheese | 99 | 14.0 | 2.0 | 4.0 |
Another important factor in gaining weight is suitable supplements, most importantly protein supplements. Visit your local gym, health food store or even shop online to find the best protein supplement for you.
The reason behind supplements is that its quite hard to consume enough protein a day on a busy schedule and if your aim is to gain muscle mass then you need to consume a lot of protein.
Aim for at least 2 helpings of protein supplement a day as well as eating regular meals throughout the day.
After you train in the gym, as soon as you can, EAT.
Eat protein, carbs and fat. If you cant find the time to eat after a workout, try a protein shake or a meal replacement shake to replenish the lost fluids and nutrients during training.