The Ultimate Gym Diet for Muscle Gain!

Diet is the main factor for muscle gain. Only working out can’t build muscle. Workout is 30%, and diet is 50%. If you want to gain muscle, you have to maintain a specific diet. But how will you know about a proper diet that will help you gain muscle? I will tell you a complete diet plan for muscle gain. I will share my 5 years of workout experience in this article. Everything here is how I maintain my diet, which foods will help you gain muscle, and what I do as a side workout with them. I think this article will help you achieve your goal. You will be able to gain muscle if you follow my advice exactly, including my recommended foods. My recommended foods are natural, high-protein sources that contain all essential nutrients. So let’s check it out.

What Mainly Works for Muscle Gain?

Before gaining muscle, first know what works for muscle gain. There are some nutrients that work mainly for muscle gain. These include high protein, essential fats, and complex carbohydrates. These work mainly for muscle gain. So you need to choose foods that provide these nutrients in high amounts. But mainly, protein is the principal nutrition for muscle gain. Below, I will describe in detail about protein and calories.

How to Maintain an Effective Diet for Muscle Growth?

An effective diet is one that contains every essential nutrient for your body. For muscle growth, this diet is special. Muscle gain connects with protein and calories. I know many people don’t know the relationship between protein and calories with muscle gain. Don’t worry, if you’re a beginner, this will be enough for you. Our body needs maximum protein and calories every day. Scientifically, it is proven that our body needs 1 gram of protein per kg of body weight in normal circumstances, and our body needs an average of 2500-3000 calories per day. This amount of protein and calories will keep you in the same position. These amounts of protein and calories will not bring any change to your body. But if you want to gain muscle, you need to change the amount.

How Much Protein is Needed for Muscle Gain?

While I talked about protein needs in normal circumstances, when you workout, your body needs 1.5 grams of protein per kg of body weight every day. This amount of protein will keep you healthy if you workout but don’t want to gain muscle. But if you work out and want to gain muscle, then you have to provide 2 grams of protein per kg of body weight every day. This is the right measure—your body needs double the protein compared to normal protein needs.

How Much Calories are Needed for Muscle Gain?

Once we learned about protein, it’s necessary to know about calories. Calories are different from protein. A healthy person needs 2500-3000 calories per day, depending on his body composition. Calories come from protein, fats, and carbohydrates. Everything is necessary for our body. So not only protein is enough for our body. We should focus on protein and calories too. 1 gram of protein provides 4 grams of calories. So, if you take 140 grams of protein daily, it will provide 560 calories. But your body needs almost 3000 calories. So, you need to get nutrition from these foods which provide you with all nutrients like protein, fats, and carbohydrates.

Let’s talk about calorie needs. In normal times, your body needs 2500-3000 calories on average. If you want to gain muscle, then provide an extra 500 calories to your body. The extra 500 calories will help you grow muscle. If you calculate your BMR, you will understand how many calories are essential for your body. You can calculate your BMR easily on the internet.

What are the Best Foods for Muscle Gain?

This is very simple to know. These foods are the best because they provide all the essential nutrients like protein, essential fats, and carbohydrates. These foods will fulfill all your nutritional needs. Below, I am sharing a big list of foods that are high in nutrients and very important for all workout enthusiasts.

Chicken Breast

Chicken contains lean, high-protein content. Specifically, chicken breast contains only protein, with no fats and other unnecessary ingredients. Chicken breast is the best option for muscle gain. Every chicken breast contains water, protein, carbohydrates, and minerals. Every 100 grams of chicken breast contains almost 31 grams of lean protein, approximately 165 calories, and 3.5 grams of fat. A person who works out can eat 450 to 550 grams of chicken per day, depending on his body weight. Chicken helps gain muscle and repair lost muscles too. So, keep chicken in your daily diet if possible. Keep in mind that the chicken should be skinless and cooked properly. If you do not cook it properly, you will not get the best results. Avoid using too much oil and spices.

Sea Fish

Sea fish is one of the best options for natural, lean protein. Sea fish contains high protein compared to other fishes. The great thing is that fish has no harmful effects on your body. You can eat fish as much as you want; there is no limit. Sea fish contains minerals, protein, and omega-3 fatty acids. Why is sea fish the best protein source? 1000 grams of sea fish contains approximately 840 calories, 180 grams of protein, minerals, carbohydrates, and 9.2 grams of fatty acids. And the great thing is you can eat up to 1000 grams of fish without worry. It has no side effects. In fact, fish is great for your health. You can fulfill your protein needs with fish alone, but it is not possible for everyone to eat that much. However, if you can, there is no problem.

Eggs

You may consider eggs as a common food, but eggs are an amazing food for muscle gain. Eggs are a magical food for gym enthusiasts. Eggs contain high-quality protein and all essential amino acids, which help build muscle tissue. One egg contains approximately 77 calories, 6 grams of protein, and 5 grams of fat. If you have any issue with the yolk, you can eat just the egg white. The white part contains 4 grams of protein, 17 calories, and 0 grams of fat. So, you should add eggs to your daily diet. Try to keep the number of eggs high in your diet if you can afford it.

Lentils

Lentils are good for plant-based protein. Lentils contain protein, fiber, and minerals. Moreover, lentils provide more nutrients like vitamins, carbohydrates, and many other things. Lentils have no adverse effects on your body, and you can eat as many as you want. 100 grams of cooked lentils contain 9 grams of protein, while raw lentils contain 24 grams of protein. Cooked lentils contain 7.9 grams of fiber, while raw lentils contain 11 grams. Cooked lentils contain 22 grams of carbohydrates, and raw lentils contain 63 grams. I recommend eating a lot of lentils. It is very helpful for your health. I personally eat a lot of lentils.

Green Vegetables

Green vegetables are rich in fiber, minerals, antioxidants, and vitamins. Some green vegetables contain protein, such as broccoli, spinach, and green peas. Green vegetables contain calories, but in low amounts. So, they are necessary for other nutrients your body needs. Other vegetables you should eat include mushrooms, tomatoes, cucumbers, and green beans. These help with muscle recovery and overall fitness performance. I recommend adding vegetables to your diet every day. It’s best to choose different items each day.

Seeds and Nuts

Seeds and nuts are very helpful for muscle growth. Some special seeds and nuts that are recommended for you include peanuts, almonds, cashews, pistachios, Brazil nuts, pecans, and walnuts. You can buy a mixed variety of nuts online, as it may not be possible to collect each type individually.

Now, let’s talk about nutrition. How much protein do nuts contain? Every 100 grams of nuts contains 20 grams of protein, 600 calories, 50 grams of fat, and 10 grams of carbohydrates. However, peanuts are best for protein, as 100 grams of peanuts contain 25 grams of protein, which is the best at a low price.

When we talk about seeds, they also contain protein, fiber, vitamins, minerals, and healthy fats. Each 100 grams of mixed seeds contains 556 calories, 47.7 grams of fat, 18.3 grams of carbohydrates, and 23.7 grams of protein. The best seeds are chia seeds, hemp, pumpkin, sesame, and sunflower seeds.

My best recommendation for seeds is chickpeas. They are great for protein, carbohydrates, fiber, vitamins, and minerals. Chickpeas are completely free from cholesterol.

Bananas

Bananas are also a great item in your diet to help your body gain muscle. Bananas are highly nutritious, containing vitamins, fiber, minerals, and antioxidants. Bananas provide energy, which is helpful for better workouts. Better workouts are necessary with a better diet. Moreover, bananas help your overall body performance in various ways. You should eat bananas every day if possible. I especially recommend eating bananas before working out as a pre-workout food.

Beef

Beef is also excellent for muscle gain. If you want to gain muscle easily, you should eat beef 2-3 days per week. Beef is a high-protein source. 100 grams of beef contains 25-26 grams of protein, a small amount of fat, 0 carbohydrates, and significant vitamins and minerals. A healthy person should eat 180-200 grams of beef per day, which is a suitable amount.

Greek Yogurt

Greek yogurt is also great for muscle gain. Greek yogurt contains milk, protein, and live cultures. It’s a delicious food item. If possible, try it sometimes. It will help you with muscle gain. Every 100 grams of Greek yogurt contains 120 calories, 8 grams of fat, 5 grams of protein, 6.2 grams of carbohydrates, and also contains vitamins and potassium. You should eat Greek yogurt sometimes.

Salmon

Salmon is a high-protein source and is also very delicious. However, salmon is expensive. Every 100 grams of salmon contains 20-25 grams of protein, a high amount of omega-3 fatty acids, very low carbohydrates, and high levels of vitamin B6 and B12. It also contains selenium and vitamin D. Much research has proven that salmon is the best protein source, specifically for muscle growth. So I recommend eating salmon sometimes, even though it’s expensive. But you should eat it in moderation to avoid any digestive problems, as it is highly nutritious.

Supplements are Recommended for You!

Why did I say that supplements are recommended for you? I said this because supplements do not have any side effects and are made entirely from natural foods. There is a misunderstanding about supplements. Many people think protein supplements have side effects, but this is completely wrong. There are no side effects to protein supplementation. If you are a regular workout enthusiast, you can take a protein supplement. Supplements are recommended if you’re not able to meet your nutritional needs through diet. But always choose branded protein supplements and take the recommended amount to see how much is suitable for your body. Otherwise, it will be stored in your body as fat. Also, if you are taking protein supplements, proper workouts are a must. You can’t skip your workouts without any reason.

If you think you are now ready to take a protein supplement but are not able to supply enough food, I recommend you to bring in supplements. Your workout experience should be at least 5-6 months before taking supplements.

Now, Which Supplements are Best for Muscle Gain?

In the wide range of the marketplace, it can be difficult to find the best protein supplements. Don’t worry, I am suggesting some of the best protein supplements for muscle gain. These are fully natural and have no side effects. They are also widely popular and have thousands of positive reviews online.

1. Creatine Muscle Builder Protein Supplement: This supplement is very popular and is a great product. You can use it without any worry. I place this protein at the top of my list. It has a huge positive rating on Amazon, and I personally like to use it for muscle gain.
2. Whey Protein Isolate: This is also a popular protein supplement. It is excellent for muscle growth and is completely safe for use. Many workout enthusiasts worldwide use it, and it has thousands of positive ratings on Amazon.

What Foods Should You Avoid?

Once you start working out, you should fully adjust your lifestyle, especially your food. Avoid eating street foods and fast foods. If you are a gym enthusiast and still eating random foods, your workout won’t work. So, I recommend avoiding fast food, street food, and fatty foods. Eat healthy, fresh foods to stay healthy.

How Do Workouts Improve Your Muscle?

Not only is diet necessary, but also a proper workout is important. A proper diet will help you gain muscle, but a workout will help you gain a good body shape. Do you work out properly for a minimum duration? Just maintain the proper diet and workout routine, and then see your transformation after six months. You won’t believe it. I can promise you: just work hard for six months and see the results.

How to Maintain Proper Workout?

To maintain a proper workout, you need to follow a specific workout routine. I’ve already written a complete article about how to create a full workout routine for beginners, but here I will describe it briefly. A proper workout means following the recommended workout duration. Your recommended workout duration is 45, 60, or 75 minutes. For larger muscles, do a minimum of 24 sets per workout day, and 12 sets for smaller muscles. This is enough for a better workout. Always maintain proper form and take the proper rest. That’s enough for a good workout routine.

Working out four days a week is sufficient for you. The remaining three days should focus on rest, as the muscle grows during rest periods.

Final Touch

In this article, everything I tried to explain comes from my real-life experience. However, some points were also added from deep research. If you have any doubts, feel free to contact me. I personally follow these tips in my workout life and invite you to do the same. I hope it will help you too. You can see my current body condition on my “About” page to build trust. Still, to err is human. Thanks for reading the full article!