To gain muscle, you need to eat a balanced diet that is rich in protein. A well-balanced diet should include foods with at least 90% protein. It should also contain a small amount of calorie-dense whole grains and minimally processed foods. As much as possible, you should aim to consume 80-90% of your calories from whole foods. You can learn more at Muscle Groups

Muscle growth depends on many factors. First of all, your body can only process so much food. Thus, trying to add multiple pounds of muscle per week is not realistic. Secondly, rapid weight gain may lead to water retention and increased body fat. Therefore, it is best to follow a regular routine to gain muscle.

In addition to increasing your daily calorie intake, you should also increase your protein intake. You should consume at least 250 extra calories per day. Fitzgerald recommends that you should include protein in your daily diet as much as possible. Research has shown that high-protein diets result in higher muscle gains than low-protein ones. A recent study conducted by the Pennington Biomedical Research Center revealed that a high-protein diet results in 45% of calories being stored as muscle, while a low-protein diet results in 95% being stored as fat.

Moreover, it is important to understand that in order to gain muscle mass, your body must burn fat. This is due to the fact that your body burns more fat than muscle. The process is known as body recomposition. Body recomposition occurs when the body changes its composition, meaning that it loses body fat while gaining lean muscle.

As previously stated, the process of gaining muscle mass is a bit tricky, but it is possible to gain a good amount of muscle mass through proper diet and exercise. It takes time, patience, and a commitment to a consistent and well-balanced program. To gain maximum muscle mass, you should follow a training regimen incorporating proper diet and adequate protein intake.

Achieving a positive calorie balance is essential for building muscle. Approximately 2,800 extra calories are needed per day to support an increased rate of protein turnover during the process of muscle building. In addition to that, you must take in at least 300 extra calories per day to minimize body fat gain. However, you must be careful to avoid overeating protein since it can contribute to excess body fat.

Your genetics also play a role in the process of muscle gain. People with favorable genetics are more likely to gain lean body mass faster than those with poor genetics. On average, a healthy individual can gain 0.3 to 1 kg of muscle mass in a month, with proper diet and exercise.