{"id":1900,"date":"2016-10-20T14:24:28","date_gmt":"2016-10-20T14:24:28","guid":{"rendered":"https:\/\/www.testofuel.com\/tf\/?p=1900"},"modified":"2017-04-27T11:24:58","modified_gmt":"2017-04-27T11:24:58","slug":"fool-proof-mass-building-guide-nutrition-mass","status":"publish","type":"post","link":"https:\/\/www.testofuel.com\/tf\/fool-proof-mass-building-guide-nutrition-mass\/","title":{"rendered":"Fool Proof Mass Building Guide: Nutrition for Mass"},"content":{"rendered":"

In Part 1<\/a><\/strong>\u00a0we introduced you to the essentials of weight training and in\u00a0Part 2<\/a><\/strong> we gave you some very specific training tips on how to build a more muscular physique. By this point your hopefully well on your way, but are probably\u00a0wondering how you can tweak your diet to progress your gains even further.<\/p>\n

In Part 3<\/strong> we’re going to look at some of the more diet-related tips that will add\u00a0muscle mass. We’ll take a look at some of the basic rules of muscle diet optimization and how you can adapt your foods\u00a0to accelerate new muscle growth.<\/p>\n

We’ve also added a 7 Day<\/strong>\u00a0Muscle Mass Diet Plan<\/strong> for you to follow too.<\/p>\n

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#11. Hit a Calorie Surplus<\/h2>\n

A good place to start with your diet is calories – you need energy from food to gain muscle.<\/p>\n

Whilst you can build lean muscle in a calorie deficit – a process called body recomposition<\/strong><\/em> – you’ll only maximize mass if you take in more calories than you need on a daily basis. This provides your body with a reservoir of spare energy from which to forge muscle cells.<\/p>\n

You can use our calorie calculator for an idea of how many calories you’ll need to maintain weight. By answering the questions below and inputting your daily activity levels you’ll be given a\u00a0daily energy\u00a0requirements\u00a0<\/strong>amount. This is the number of calories you’d need to maintain weight, not build.<\/p>\n

Add an extra 500kcal to this number to really push your muscle building potential. <\/strong>If after a few weeks you’re not putting weight on then up it a bit more. Don’t overdo it though – too many calories and you’ll probably add too much fat to your frame too.<\/p>\n

These calories need to be made up of the three macronutrients – carbohydrates, proteins<\/strong><\/em> and fats<\/strong><\/em>. You’ll need carbs to fuel your workouts and recovery. Protein and fats are essential building blocks for muscle so you’ll need these too.<\/p>\n\n