Eating to build muscle

Gaining needs a calorie surplus: +250 to +500 kcal over maintenance. Aim for +0.25–0.5% of body weight a week (200–350 g at 70 kg); faster is mostly fat.

• Protein 1.6–2.2 g/kg, the rest carbs (energy) and fat.
• 4–5 meals a day with calorie-dense, compact food: nuts, dried fruit, rice, bread, milk, oily fish.
• Strength training 3–4 times a week, adding load gradually.
• Sleep 7–9 hours.

Supplements: protein + creatine are the base; if eating enough is hard — a gainer. Weight flat for 2–3 weeks? Add another 200 kcal.