Before starting muscle building fitness, weight gain is a very crucial step. If the foundation is not laid well, the effect of muscle gain later may not be good, now let's take a look at what are the ways to gain muscle!

? One: increase calorie intake

Two: focus on high-quality protein

Three: eat more fruits and vegetables, supplemental nutrients

Four: rationalize the arrangement of carbohydrate

< 5: Choose healthy fats

Calorie intake is very critical, only calories are achieved, then muscle building can be effective.

? One: increase caloric intake!

? In order to gain weight, you need to consume more calories than your own maintenance calorie consumption. Gradually increase your dietary intake at a rate of 100-200 calories per week incrementally. This will provide your body with enough energy to support muscle growth and repair and promote muscle building.

Diet program: ?

Breakfast: Oatmeal with almonds and blueberries?

Lunch: Chicken breast with whole wheat bread and vegetable salad?

Extra meal: Nuts and fruit?

Dinner: Baked cod with potatoes and roasted vegetables?

Nighttime snack: Greek yogurt with nuts and honey

Two: Focus on high-quality protein!

Protein is a key nutrient for building muscle. Make sure you consume high-quality protein sources such as chicken breasts, lean beef, fish, protein powders and beans at every meal. Protein is the basis of muscle synthesis and helps repair damaged muscle fibers and promote muscle growth.

Diet program: ?

Breakfast: Protein omelette with whole wheat bread and milk?

Lunch: Grilled chicken breast with brown rice and vegetables?

Extra meal: Egg white almond cake?

Dinner: Lean beef with sweet potatoes and roasted vegetables?

Nighttime snack: protein shake

Three: Eat lots of fruits and veggies for nutrition!

Vegetables and fruits are an indispensable source of nutrition. They provide an abundance of vitamins, minerals and antioxidants that help maintain a healthy metabolism and immune system. During the weight gain phase, consuming more fruits and vegetables ensures that your body receives full nutritional support.

Diet plan: ?

Breakfast: Green Vegetable Juice with Whole Wheat Toast and Peanut Butter?

Lunch: Chicken breast with brown rice and grilled seasonal vegetables?

Added Meal: Fruit Salad?

Dinner: Grilled salmon with veggie stir-fry?

Nightcap: Vegetable salad with nuts

Four: Rationalize carbs!

Carbohydrates are a great source of energy. Make sure you consume enough complex carbohydrates such as whole grains, potatoes and vegetables. It will provide your body with long-lasting energy for training and muscle repair.

Diet program: ?

Breakfast: Oatmeal with banana and nuts?

Lunch: sweet potato with chicken breast and vegetables?

Extra Meal: Whole wheat bread with peanut butter?

Dinner: Spaghetti on whole wheat with fresh shrimp and vegetables?

Nighttime snack: Mixed grain paste

Five: Choose healthy fats!

Healthy fats are just as important for weight gain as they are for muscle building. Choose foods rich in monounsaturated and polyunsaturated fats such as olive oil, fish, nuts and avocados. These fats help maintain hormone balance and cellular health, providing the necessary support for muscle growth.

Diet program: ?

Breakfast: avocado with whole wheat toast and fried egg?

Lunch: Grilled salmon with spinach salad and nuts?

Extra meal: Nut butter with apple?

Dinner: Olive oil sauteed vegetables with lean beef?

Late night snack: nutfruit mixture

Rationalizing your diet is crucial during the pre-muscle building phase of weight gain. By increasing caloric intake, focusing on high-quality protein, eating more fruits and vegetables, rationalizing carbohydrates, and choosing healthy fats, you can build a solid foundation for muscle gain.