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diet advise for gaining mass

Calorie Overage:

Consider the following diet suggestions if you want to gain weight and build muscle: 

Calorie Surplus:

Gaining muscle requires consuming more calories than you burn. Aim for a caloric surplus of 250–500 calories per day.

sufficient protein

Protein is essential for building and repairing muscle. Lean protein sources, such as tofu, chicken, turkey, fish, lean beef, eggs, and lentils, should be a part of your diet. Protein intake should range from 0.7 to 1 gram per pound of body weight per day. Protein consumption is essential for the growth of muscles.

Are Whole Eggs Steroid-Like?

Different Carbohydrates:

Glycogen stores in the muscles are maintained by carbohydrates, which also provide energy for demanding exercise. Choose complex carbohydrates like fruits, whole grains like quinoa, oats, brown rice, potatoes, and sweet potatoes.

The Best Carbohydrates For Your Dietary Plan to Gain Muscle

Suitable Fats:

Because they aid in the production of hormones and provide essential nutrients, healthy fats are crucial. Include fatty fish (salmon, mackerel) and foods like avocados, almonds, seeds, and olive oil in your diet.

Timing and Repeatedness:

Spread out your daily calorie and macronutrient intake over several meals. Protein, carbs, and fats should be balanced in each meal. To ensure a steady supply of nutrients for muscle building, it is best to eat every three to four hours. The timing of meals is crucial for muscular growth.

During and After Exercise Nutrition:

Eat a nutritious lunch or snack before working out to provide your body with the fuel it requires. Consume a post-workout meal or protein drink that has both protein and carbohydrates to help with muscle regeneration and replenish glycogen levels.


To keep hydrated, consume enough water throughout the day. It is necessary for effective muscle activity.

Monitor Progress: 

Keep track of your weight loss, strength gains, and physical measurements. Adjust your calorie intake appropriately to sustain steady, healthy progress.

Remember that appropriate nutrition is crucial for muscular growth, but it should also be accompanied by a well-planned resistance training program and enough time for rest and recovery. It is recommended to consult a qualified dietitian or nutritionist for personalized advice geared to your unique needs and goals. Consistency is also essential for developing muscles.