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Muscle Gain

If you want to gain muscles then first of all you should know that muscle gain and weight gain both are diffrent.

In weight gain, you will gain  your weight and fat both. which is not good if you want a good physique. but In muscle gain, you will only gain lean muscles, not body fat which will make your physique awesome.

Muscle Gain

If you want to gain muscles then first of all you should know that muscle gain and weight gain both are diffrent.

In weight gain, you will gain  your weight and fat both. which is not good if you want a good physique. but In muscle gain, you will only gain lean muscles, not body fat which will make your physique awesome.

Muscle gain diet is very popular nowadays everyone wants to grow their muscles. But with muscle gain, they are also gaining their body fat which is not good for them. so you have to understand the difference between weight gain and muscle gain.

In weight gain, you will gain your weight and muscles but with that, you will also gain your body fat. which is not good if you want a good physique. In muscle gain, you will only gain lean muscles, not body fat which will make your physique awesome.

Calories Surplus

The most important thing you should know to build lean muscles is that you have to be in a caloric surplus. let’s say if your burning around 2000 calories per day then for lean gain you have to consume around 2300 to 2500 calories per day from good nutrients. do not try to consume too many extra calories because those calories will convert into fat. so keep your extra calories between 300 to 500 max.

you can easily calculate your daily burning calories from calories calculator. and once you will get know how much calories you burning in a day you can easily add your extra calories for lean gaining. now if you want to gain muscles then you have to focus on your carbs intake. crab is one of the 3 macro nutrient is a very important nutrient for muscle gain. carbs is the primary source of energy.

Other 2 macro nutrients are fats and proteins they are also a very important nutrient for lean gaining. Carbohydrate is sugar, starches and fiber which you can easily find in fruits, vegetables, grains, chocolates, milk product, lentil, and in many more things. they breakdown inside the body to create glucose which provides us energy.

There is two types of carbohydrate complex carbs and simple carbs.

Complex carbs

complex carbs breakdown slowly in our body which makes them longer to digest. they provide energy to our body for the long term.whole grain foods, vegetables, oats, nuts, chickpeas, lentils, black beans, brown rice, sweet potatoes are some examples of complex carbs.

Simple carbs

simple carbs breakdown quickly. and that is why they digest faster than a complex carbs and not able to provide energy to our body for the long term. white rice, junk food, cakes, white bread, fruit juice, potatoes are some example of simple carbs.

 

Protein and fat

you also need protein and fats for muscle gain because you can not fulfil all your calories intake from 1 macronutrient. but Yes if your goal is muscle gain then you have to take around 40% to 50% calories from the complex carbs. 30% to 40% from lean protein and 20% to 30% from fat. fat means healthy fat like polyunsaturated and monounsaturated fat. 

 you can have good fat from olive oil and peanut butter because this is easily available in every place. for lean protein chicken breast, egg white, salmon, soybeans, whey protein is a good source.

Guys if you are facing any kind of problem in making your diet plan then we have customized diet plan for muscle gain, fat loss and abs. all diet plans will be designed according to your weight, height and age. you can easily get your diet plan by filling the form in this page.

please note : that our diet plans are paid. cost of a diet plan is 499/- in which workout plan worth Rs 249/- is absolutely free.  

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