Eating Plan for Building Muscle

In Addition to Creatine, You Must Eat Properly

If your looking to add lean muscle mass to your frame, you should start with the basics:

  • 15 – 20 calories per pound of body weight
  • .5 – 1 gram of protein per pound of body weight
  • 30% – 40% of calories from protein
  • 40% – 50% of calories from carbohydrates
  • 20% of calories from fat

The Best Macronutrients for Building Muscle:


  • Lean Beef
  • Chicken Breast
  • Fish
  • Dairy(Eggs, Cheese, Milk)
  • Nuts


  • Oatmeal
  • Vegetables
  • Fruit
  • Whole Grains(Rice, Bread, Pasta)


  • Most fat will come with your protein sources(red meat, fish, dairy, nuts)




*remember to consult experts before starting supplementation, heavy exercise or a diet






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