How large a calorie surplus is needed for muscle building?

Optimal muscle building requires a daily surplus of 200-400 calories above maintenance level. A larger surplus, 500-800 calories, causes faster weight gain but with greater fat accumulation. Slow, controlled bulking means 0.25-0.5 kg weight gain per week, maximizing muscle building with minimal fat gain. Beginners can work with a larger surplus in the first months, but advanced lifters need to be more cautious. Calculate your TDEE and add 200-400 calories as a starting point, then monitor your body's response over 2-3 weeks.

What macro distribution is ideal for muscle building?

Protein should be between 1.6-2.2 grams per kilogram of body weight, which is 128-176 grams daily for an 80 kg person. Carbohydrates provide energy for workouts and replenish glycogen stores, approximately 4-6 grams per kilogram. Healthy fats are important for hormone production, 20-30% of daily calories should come from fat. Fill remaining calories with carbohydrates, especially if training intensely.

What should I eat during muscle building?

Build every meal on a protein source: chicken breast, beef, fish, eggs, Greek yogurt, cottage cheese, and legumes. Add complex carbohydrates: brown rice, sweet potatoes, oatmeal, quinoa, whole grain pasta and bread. Choose healthy fats: avocado, nuts, seeds, olive oil, and fatty fish. Don't fear calorie-dense foods like peanut butter or whole grain pasta, as these help achieve the calorie surplus. Still avoid processed foods and sugars because they provide little nutritional value and too many empty calories.

Is nutrition around workouts important?

Pre-workout meal 1-3 hours before should provide energy, approximately 20-40 grams of protein and 40-80 grams of carbs. Post-workout meal within 30-120 minutes optimizes recovery, 20-40 grams of protein and 40-100 grams of carbs recommended. Workout nutrition is important but secondary to total daily calorie and macro intake. If you ate well 2-3 hours before training, immediate post-workout nutrition isn't critical. Most important is hitting daily protein and calorie targets, not exactly when you eat them.

How many meals should I eat daily for muscle building?

Meal frequency is secondary to total daily intake, 3-6 meals can all work. Some research suggests 4-5 meals may be optimal for maximizing muscle protein synthesis. If you struggle to consume enough calories, more smaller meals can make reaching targets easier. If you prefer fewer meals, 3-4 larger meals are also perfect, provided you consume daily protein and calories. The key is finding a pattern you can consistently maintain for months.

Diet for Muscle Mass Gain: Complete Guide to Bulking

Muscle mass gain requires a calorie surplus, typically 200-400 calories more daily than maintenance level. Protein intake should be between 1.6-2.2 grams per kilogram of body weight, while carbohydrates provide energy for workouts. Too large a surplus builds more fat than muscle, so slow, controlled weight gain is ideal. Meal timing, especially nutrition around workouts, can optimize muscle building but is secondary to total daily intake.

Reverse Dieting

Reverse dieting gradually increases calories after a diet.

Ultra-Processed Foods

Ultra-processed foods are high in calories, low in nutritional value.

Calorie Banking

Calorie banking allows you to eat more on special occasions.

Effects of Late Night Eating

Late night eating doesn't cause weight gain if your daily calories are on track.