Diet for Gaining Muscle

How many calories do you need in your diet for gaining muscle? How much protein? How many calories are you eating?

I get these questions a lot, and people really want to see my nutrition while using Jay Ferruggia's mass workouts. I'll show you below...first, som muscle building questions...

Q: I have been using TT training for fat loss for the last year and have lost 30 pounds. I am now at 153lbs  and want to add at least 12lbs of muscle. Do you have a muscle building workout? I am a 41 years old 5' 7" Ecto-endo body type and about 12%BF.

As you might know, I'm using Jason Ferruggia's Muscle Gaining Secrets program for the next several weeks. Phase 1 was great, fun and effective, and I'm halfway through Phase 2 now of his Maximum Mass workouts.

In 3.5 weeks I went from 176 to 186, and I still have the abs. I highly recommend it...

Get Jay Ferruggia's Muscle Gaining Secrets

Q: My goal over the last 12 months or so has been to add just a little bit of muscle.  However, even after training with what I think is pretty good intensity, I still have yet to see the weight. 

My overall question is: in your training experience, do you feel people hit a "threshold" with how much bigger they can get?  For instance, I see on your daily workouts that you train very heavy at times, but are you adding any bulk?  Would you have to make some major change to add, say, 10 pounds? Just wondering if at some point we hit our body's limit.

Hey, you just gotta eat. That's it man. You are a long way from your potential.

Eating is hard work. Harder than training. get used to it. 

...the only thing that works is food. Get your calories.

Seriously, just get Jay's program and get serious about building muscle.

So here it calories, protein, nutrition plan, post-workout drinks, everything.

This was my best eating day, some days I slip and am probably closer to 4500 calories.

However, I'm not sure the calorie numbers are 100% accurate since it was entered by someone using Fitday for the first time...

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3 eggs boiled
3 pieces wholewheat toast
1 tspn natural peanut butter
1 apple
1 tbsn fish oil

2 bananas

2 cups chocolate milk

4 slices whole wheat bread
3oz chicken breast
2 ounces chedder cheese
1 apple
1/2 tomato

1 apple
2 oz almonds

8 oz steak
1 cup asparagus
1 cup broccoli
1.5 cups pasta
1/2 cup pasta sauce

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3oz chicken
1 cup white rice
1/2 cup mixed vegetables
1/2 cup bbq sauce
1 cup milk

Total: 5551
Fat: 229 2062 38%
Sat: 54 482 9%
Poly: 85 768 14%
Mono: 72 645 12%
Carbs: 667 2316 43%
Fiber: 88 0 0%
Protein: 257 1026 19%
Alcohol: 0 0 0%

so there you go...that's how many calories, how much protein and how much food I'm eating to build muscle using the Muscle Gaining Secrets workouts.

Time to eat,


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