The Best Nutrition For Muscle Gain

When it comes to gaining muscle mass, what you do in the gym is only half the story. You also need to eat enough of the right foods. And the mistake almost everyone makes when they're aiming for muscle gain is that they don't eat enough.

Although some people try to gain muscle mass while maintaining a very low level of body fat at the same time, this is actually very hard to do.

Yes, I know that the last thing you want to do is get fat, especially if you've just spent the last six months working your butt off to get a six-pack. If you're in this position, chances are you're going to be very reluctant to eat the amount of food necessary to gain a significant amount of muscle.

However, if your primary goal is to build muscle, then it's quite normal to gain a little fat at the same time. Don't expect to stay extremely lean AND add large amounts of muscle tissue at the same time.

So, how much exactly do you need to eat?

If you're very lean (below 10% body fat for a man or 15% for a woman) or very active, aim for 21-25 calories per pound of body weight daily. Using the lower figure as an example, a man weighing 150 pounds would consume 3150 calories per day (150 x 21 = 3150).

If you have slightly more body fat (10-15% for a man or 15-20% for a woman) or you're not very active outside of the time you spend in the gym, then aim for a calorie intake of 15-20 calories per pound of body weight daily. Using the higher figure as an example, a man weighing 180 pounds would consume 3600 calories per day (180 x 20 = 3600).

In both cases, start with the lower figure, and assess your progress on a weekly basis. If you're not gaining weight, increase your daily calorie intake by 250 calories for one week. Keep making small increases until you see a change on the scale.

My name is Christian Finn. I collect the best information, advice and facts from the world's top experts on the best ways to burn fat and build muscle. Then, I present it to you in a way that you can understand and act on.

If you're stuck in a rut with your current exercise and diet plan... confused about the lose belly fat... fed up with only losing a pound here and there... or still skinny after months (or even years) of trying to build muscle and gain weight, then I can help you get the results you're looking for.