A Dietary Program for Maximum Muscle Gain

Muscle Gain requires a careful balance between extensive exercise and a well-balanced diet. Follow these tips to give your body the fuel it needs to become a muscle-gaining machine!

Calculate Body Fat Percentage

Before you create a dietary plan, you need to calculate your body fat percentage. This knowledge will help you craft protein-rich diet with just the right amount of calories.

While you can get your body fat percentage tested by a doctor, you can also calculate it at home by using a simple body fat calculator. Just input your personal information (such as weight, height and waist size) to get a rough estimate.

Choosing Calorie Count

Once you’ve calculated your body fat, you can figure out how many calories you need to gain muscle. Muscle gain requires heavy calories, but too many will make you gain fat along with muscles.

Use the following formula to calculate your daily calorie intake:

Subtract Body Fat Percentage from 100%
Multiple That Percentage by Body Weight
Multiple That Result by 19

Let’s walk through a simple example. Let’s say you weigh 200 pounds and have 20% body fat. Subtract 20 by 100 (100-20) to get 80%.

Multiple 80% (your lean weight mass) by your body weight (200X0.80) to get 160 pounds.

Now, finish off the equation by multiplying your lean body weight by 19 (160×19) to get 3,040.

Eating Right

When on a muscle-building program, you need to eat a lot of proteins and fats. Eat small meals of protein, veggies, fruits, and fats once every three hours.

Split your calorie amount equal among the meals, but with a higher concentration just before you exercise. Eat carbs only after exercising.

The following foods are the best muscle-building foods that money can buy: