Nutrition Example for Muscle Gain

In this article, I will show you an example of nutrition for a set of muscle mass. I myself have been doing bodybuilding, I know that yes how, and I want to share my knowledge with you so that you don’t be stupid, wasting time on all sorts of crap without achieving the desired result.

In general, the correct and most importantly healthy diet for gaining weight should be that percentage of fat and protein and carbohydrates:

  • Carbohydrates – 50-60%
  • proteins – 20-30%
  • fat – 10-20%

This proportion is optimal for health and rapid growth of muscle strength and mass. In order to properly make this proportion of proteins, fats and carbohydrates, you must know and distinguish between what is protein and what is carbohydrate.

Since in this article, a minimum of THEORY, and MAX. practice, I will tell in brief:


Long carbohydrates – rice in bodybuilding, buckwheat in bodybuilding.

Slightly faster carbohydrates – oatmeal, potatoes, pasta in bodybuilding.

Very fast carbohydrates – any dried fruits, sugar, honey, etc.


Of the usual foods: eggs, meat, fish, poultry, milk, cottage cheese in bodybuilding, kefir.

From sports nutrition:

Whey protein or amino acids – are absorbed very quickly.

Casein protein is digested for a long time.

P.s. sport.pit is, in fact, not needed, because it makes sense to him, as from a goat of milk, everyone has long known that the foundation of all the basics is the usual healthy diet, and sport.pit is only an additive (not playing the special role) dough worth .. better save and buy a normal full meal. This is so, by the way.

In general, I use (and you will have to use) such foods:

GREEK and RICE as the main source of carbohydrates (energy), the last time I eat only buckwheat, from morning to evening.

MEAT, CRAFT, EGGS, MILK as the main source of protein (building material). I eat everything, without exception.

Vegetables (cucumbers, tomatoes, cabbage, etc.) + fruits (bananas, pears, apples, in general, what will be) = this item is optional (i.e. here in winter there is no possibility to eat all this, therefore we use, for example, salted cabbage or pickled cucumbers or tomato juice, in general, seaming) will be the norm (for there is no choice).


P.s. I repeat (the time of meals and the amount of food is adjusted to myself, I just laid out the way I eat on the mass (and this is how I used to eat, right now the portions of food have increased), but you KNOW: TIME and COL- FOR FOOD IS NOT A DOGMA, it adapts to you, to your schedule of the day, to your body type, body weight, etc.). Generally:

LIFE 9.00 – immediately after waking up I drink a glass of water (if there are amino acids, I will definitely drink them in the morning immediately after waking up). It is impossible to eat right away, because the organism (including the stomach) has not yet awakened. You need to wait 20-30 minutes, after which you can normally devour.

9.30 – breakfast (200 grams of GREEK or RICE + 30 grams of any protein (2 eggs or 30 grams of whey protein with milk or chicken breast).

11.30 – undershot 50 gr. RICE or buckwheat + 50 gr. meat + vegetables

14.00 – lunch (100-200 gr. GREEKS or RICE) + 100 gr. Meat (for example, chicken breasts) + VEGETABLES.

16.00 – snack (50 gr. RICE or GREEK) + 3 boiled eggs + VEGETABLES.

30 minutes before training, i.e. 17.00 drink 30 grams of whey protein or a gainer (if you have one, and if not, then it doesn’t matter, to be honest, no special role).

TRAINING AT 17.30-18.15 (TRAINING TIME – 40-45 minutes)

18.15 (after training immediately) – Eat simple carbohydrates + fast proteins (from simple carbohydrates any sweet, such as snickers, chocolate, banana or some sweet juice, drink, in general, anything + protein, in the form of amino acids (if any) , and if not, then just solo something from simple carbohydrates, for example, snickers, a banana, or whatever you like (this is the only meal where you can treat yourself to something tasty, the rest of the time is impossible, therefore see for yourself) You should also know that in principle, after a workout, you can eat nothing at all.

19.00 – Dinner (100 gr. RICE or GREEK) + 150 gr. Meat + 2 boiled eggs + VEGETABLES.

Immediately after dinner, drink 5 grams of creatine (if you have one) (I recommend you mix it with sweet juice). If not, do not worry, do not worry

21.00 – Snack (50 grams GREEK / RICE + 50-100 grams of meat or 3 boiled eggs + VEGETABLES).

23.00 – snack (before bedtime) – 200 grams of cottage cheese or “night” protein 1 serving: i.e. 30 gr.

It is necessary to drink water half an hour before meals and half an hour after eating each meal, you need to drink at least 3 liters of water a day !!! Without water – muscle growth is not possible, do not think that this is a joke .. I’m quite serious. Water is very important.