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What to Eat to Gain Muscle Mass – Some Great Foods to Gain Muscle

So you want to gain muscle mass, right? Well, I’m sure you’ve already started weight training. But you know what? It does not end here. One of the secrets to becoming buff is eating certain types of foods. So what should you eat to gain muscle mass?

Well, to really gain muscle mass, you need a great nutrition plan. This is what makes up the plan; protein-rich foods, carbohydrate-rich foods, and low-fat foods. Also, you need to make sure that the fat you eat comes from a healthy source. I’ll give you examples of a sane source later in the article.

So here are some great protein rich foods.

-Egg

– Steamed or roasted chicken

-Tofu

-Free-range turkey

– Fish (especially tuna!)

– Whey protein

-Duck

-Soybeans

It’s important to get a high amount of protein because protein is the building blocks of cells. So it is important that your diet is high in protein. Now the question is, how much protein should you be getting? Well, here’s a little formula you might find useful.

Simply multiply body weight in kg by 0.8 or body weight in pounds by 0.37. This will be the amount of protein you should be getting per day. This is the exact formula that trained nutritionists use to calculate the amount of protein people should be getting on a daily basis.

Now let’s move on to carbohydrate intake.

– Brown rice

-Pasta

-Potatoes

-Whole grain bread

-Bran

-Oatmeal

-Cereals

-Corn

Carbohydrates are the simplest source of energy. Now the question is how many grams should you consume each day? Well, studies show that if you are on a 2000 calorie diet, you should be aiming to eat 250 grams of carbohydrates.

Finally, we come to fats.

Here is a healthy source of fat.

-Cottage cheese

-Fish

-Peanuts

-Olive oil

-Almonds

Now how much fat should you consume each day? Well, that depends on your gender and body fat percentage.

For males

Body Fat Percentage: 15% or less, Fat Intake: 25% of calorie intake

Body Fat Percentage: 16% – 26%, Fat Intake: 20% of calorie intake

Body Fat Percentage: 27% or more, Fat Intake: 10% of calorie intake

For females

Body Fat Percentage: 22% or less, Fat Intake: 25% of calorie intake

Body Fat Percentage: 23% – 35%, Fat Intake: 20% of calorie intake

Body Fat Percentage: 36% or more, Fat Intake: 10% of calorie intake

Well, I hope these stats have helped you. Just make sure you eat right and you will reduce your body fat and see really big gains in muscle mass very quickly.

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