If you want to gain muscle your body would need more calories than you burn, meaning you would have to eat more. Not eat just anything but healthy and more protein, then carbs, then other essential foods. This is a long process that needs consistency from your side so be ready with your workout clothes on to hit the gym hard and follow these tips so you get better results. 


body build max 227g of muscle, more or less, in a week. Eat too much and you will gain fat eat too less and the results won’t be the best. How many calories you need depends on your body weight. Here is a short guide. Eat extra 250 to 500 calories a day, then see if you are gaining fat come stay close to lower range otherwise you can go close to the higher range. Eating good and as much protein within first 30 minutes of working out is important. The sooner and healthier you eat the better it would be. 


Breakfast is very important without it you will be ruining your body. They give body the energy it needs until next meal. Skipping breakfast, you are either eating bad calories which will make fat or you are starving meaning your muscles are deforming.  Include good carbs and protein with healthy fats into your breakfast.

Eating routine

Eat every 2-3 hours, these are the snacks not your meals. Also, don’t think your trousers and pants won’t fit you, eating more will make you fat and just eat. This will add a little bit of fat to the body but that nothing to worry about. This will not keep you hungry and give body needed nutrients. Your meals would be smaller meaning your stomach size will decrease resulting trimmed waist. So, there you go no worries. Keep in mind to eat healthy snacks. 

Protein, Protein, Protein!

Protein builds muscle, protein maintain muscle, so you need it anyway either you are working out or not. Adding protein in ever meals helps you eat more without stressing it too much. Ideally your protein intake should be 1g per 454g of body-weight at least. Whole protein sources are good, in fact, most recommended like meat, eggs, dairy etc. If you are a vegan there are still options available like lentils, tofu, seeds and nuts.

Don’t forget fruit and vegetables

You can eat fruit and vegetables as a snack and add protein to it if you like. Low calorie and health snack that will not make you gain any fat even if you eat to your fullest. Plus, the contain vitamins, minerals, antioxidants and fiber which are very important because they help digest. 

Carb intake 

Carbs make the energy, so they are also important. But you should limit them to only after your workout. If you cannot live without it add little amount to other meals and save the main course for post workout. 

What about fats?

You should not completely cut down on fats because the body needs them too. Eat healthy fats like avocados, dark chocolate, whole eggs, fatty fish, nuts, seeds, olive oil and keep the quantity low. Avoid artificial trans-fats and margarine.


Don’t forget to keep yourself hydrated. Loads of protein can start burning up so water will keep it cool and everything under control. Drinks loads of water, eat healthy, and keep on working out you will see the results.