Muscle Mass Diet - How To Gain Weight

Nutrition for accumulation, increase in muscle mass

Muscle Mass Diet - How To Gain Weight
Muscle Mass Diet - How To Gain Weight

Eating muscle mass is not just about taking a sports supplement. In the first place, extra calories are needed to gain weight - up to 15-20% of the norm. Men usually need at least 3000 kcal per day for muscle growth, women - about 2500 kcal.

After all, gaining muscle mass means eating a lot of protein and carbohydrate foods - making it easier to eat at home, where you can change the KBZHU on each serving. Below in the material you will find a meal schedule and a sample menu.

//  Nutrition to gain muscle mass

Eating for weight gain is eating a high-calorie diet with an emphasis on large amounts of protein and carbohydrates with a low to medium glycemic index. Protein in this case acts as an element for muscle growth, and carbohydrates are a source of energy for training.

In addition, the presence of vitamins and minerals in the diet plays a role - in particular a sufficient amount of magnesium, zinc and iron, which are necessary for the production of testosterone. Among other things, a lack of vitamins A, B, C and D negatively affects post-workout recovery - and weight gain in general.

Note that the bulk diet can be based on common foods that can be purchased at any supermarket - such as eggs, chicken, vegetables and cereals. Research does not support the need for sports nutrition or any specific supplements for muscle growth.

The first step is to calculate calories

The reason why weight gain is called "hypercaloric" is because it has too many calories. Muscle growth requires an excess of daily calorie intake by at least 15-20% - that is, an athlete with a height of 180 cm and a weight of 70 kg needs at least 2700-3000 kcal per day.

This high-calorie number means 5-7 meals a day - which is much easier to do at home. Most often we talk about a hearty breakfast, then a second breakfast, a big lunch, an afternoon snack, a snack and a full dinner.

At the same time, the sources of carbohydrates and fats in the accumulation of muscle mass should be as "correct" as possible - otherwise the excess calories in the menu will easily lead to the accumulation of fat, not muscle growth.

How to gain weight? BZHU norms

When gaining fat, they should provide about 30-35% of all incoming calories (mainly in the form of vegetable oils), carbohydrates with a low glycemic index - about 50-60%, protein - 20-25% of total calories.

In other words, the view that protein should be the main menu for gaining muscle mass is only partially true. In fact, having more calories in your diet and getting enough carbohydrates is much more important for muscle growth.

Protein for muscle growth

Research shows that eating about 1.5-2.5 grams of protein per kilogram of dry body weight is essential for guaranteed weight gain. In other words, for a man weighing 70-75 kg and with 8-10% body fat for muscle growth are enough 150-190 g of protein per day.

Exceeding this figure (even at the expense of sports protein) will not bring additional efficiency - however, in terms of money, calories from meat products are always more expensive than calories from oils, various cereals or even fruit.

Meal schedule

Muscle gain foods can be simple and consist of simple and inexpensive foods that are available even to students:

  • In the morning - more than the right carbohydrates  . To keep your muscles working for breakfast, you need to eat a significant amount of carbohydrates - not just bread and jam, but rather oatmeal with moderate amounts of honey or pieces of fruit.
  • Lunch is the main meal  . You need to eat the most carbohydrates, proteins and fats at lunch - this minimizes the deposition of excess calories (and without excess calories muscles simply will not grow) in fat stores, but will help to gain weight.
  • Afternoon - healthy breakfast  . Refresh yourself with a portion of nuts and dried fruits around 16:00. If your goal is to gain weight as quickly as possible, fry an omelette with three eggs or eat a portion of low-fat cottage cheese with nuts.
  • Dinner - light protein foods  . Lean meat (or fish) with as many seasonal vegetables as possible stewed in vegetable oil (preferably olive oil) should be the basis of a dinner meal. The source of carbohydrates should be buckwheat - the basis of the athlete's diet.

Immediately after training, the body needs carbohydrates to replenish the energy expended. Eating a serving of whey protein, while good for muscle growth, will not be as effective at gaining weight as eating a shake of digestible carbohydrates and proteins (ie, a gainer).

Example menu for raising a table

//  Breakfast:

  • Large cup of oatmeal (30-50 g), cooked in skim milk with half a banana, apple and yogurt.

//  Lunch:

  • Buckwheat porridge with chicken breast fried in olive oil. Pour 100-130 g of dry buckwheat (about half a cup) in a saucepan, add 250-300 ml of water (one cup and a half), salt. Put on the fire, bring to a boil, close the lid and simmer for 15 minutes. While the porridge is cooking, fry the chicken breasts in a tablespoon of olive oil.

//  Nutrition after training:

  • A large portion of protein (one and a half teaspoons) and 10-20 g of fast carbohydrates to close the carbohydrate window. Also add 5 g of creatine to your sports shake and take a few BCAA capsules before a workout.

//  Second lunch:

  • Omelet of three chicken eggs.

//  Dinner:

  • Vegetable stew with beef and olive oil dressing. Use 200-250 g of various vegetables (zucchini, peppers, corn), 100 g of pumpkin or potatoes (preferably sweet potatoes), 50-60 g of buckwheat or durum wheat paste and 100-150 g of beef.

Weight gain for teens

As a reminder, exercises that exert a vertical load on the spine are not recommended for adolescents under the age of 18 - that is, squats and other basic barbell exercises. As it is difficult to achieve significant muscle growth and weight gain without these exercises, a special sports diet for adolescents is often not required.

However, this does not exclude the importance of avoiding sugars (mainly sweets and soda), semi-finished products and fast food (chips, pizza and french fries). Even if a set of significant muscle mass is not the main goal, the more natural and varied the diet, the better the adolescent's body responds to training and will be able to realize its potential for growth.


The main rule of nutrition for gaining muscle mass is the daily caloric intake of the diet, increased by 15-20%. The next important point in the diet for muscle growth is the glycemic index of carbohydrates consumed and the time of their intake: fast carbohydrates are needed immediately after fitness, and slow carbohydrates (various vegetables) are needed for dinner.