Muscle gain doesn’t really have a unique, fool-proof method of doing it. However, there are ways to ensure that your gain will be as great as you can manage, and your progress will surpass that of the average person. One of the keys to securing that goal is, of course, a properly balanced diet. Not only that, but your diet will also need to be targeted around the specific goal of muscle gain. Muscle gain in itself comes from mass gain, so you need a diet that allows your body to store up on a lot of mass.
And the best way to do that? Of course, a high-calorie diet. Now, you should be careful when going with such a diet – as useful as it is for gaining weight (and subsequently, muscle mass), it can also tip your health in the wrong way if you’re not cautious. Always exercise properly while on a high-calorie diet – actually, under those conditions, your exercise routine should be even more rigorous, to ensure a proper health balance in your body. Another important note is the exact percentage of the various nutrients you take in your high-calorie diet – they’ll be somewhat different than what you’d find in a regular diet. You should go for about 33-37% protein, roughly the same amount of carbs, and the rest in fats (try to keep them under 30%).
Of course, the values mentioned above aren’t perfect and universal – there are no such ones. You’ll need to figure out what works best for your body, which will come through lots of experimentation and trying out different solutions. Anyway, to help you get started, let’s take a look at some of the more useful foods you can include in your diet.
Fish – while being rich in very lean protein, it’s also very high in concentration in various other healthy substances, such as phosphorus. Overall a must-have for any balanced diet.
Eggs – again, a good source of protein, also easy to prepare.
Strawberries – strawberries are very rich in carbohydrates, so try to have a serving of them in a good number of your meals.
Steak – as long as it’s from lean meat, a steak is always a fantastic source of lean proteins, plus it’s also highly caloric and will get you filled easily.
Other things, such as olive oil (as well as olives themselves), lettuce, as well as chicken, can also be highly beneficial to your diet. Of course, those are just some examples, and you may not even like all of the foods mentioned here – in that case, simply substitute them with something of equal caloric value (make sure you retain the calorie type, e.g. very lean protein!) There are some good lists on the Internet which provide you with alternatives and substitutes for various foods, and their respective regular calorie size.