Muscle Building Diet – Frequently Asked Questions

The food you eat can make or break how much muscle you gain. That’s why having a good muscle building diet in place is crucial.

However, even if you’ve read our weight gain tips and the truth about bodybuilding diets, you may still be confused as to what exactly a high-quality muscle building diet looks like.

So to take care of that problem, I’ve compiled the frequently asked questions around muscle building diets.

“What’s the Biggest Mistake You See People Make?”

By far the biggest mistake most beginners make is they under-eat. Their muscle building diet is lacking in calories.

Now, you do not want to go and add calories from low-quality foods, such as ice cream, cookies, candy, and junk food in general.

The reason is because not every calorie is as good as the next. When your muscle building diet consists of mostly high-quality calories, such as meat, fish, eggs, (raw) milk, and so on, you will see much faster muscle growth.

So remember to eat a lot, and eat great, natural food. In the beginning, a good guideline to go by is to eat at least 5-6 meals a day and eat as much as you can during those meals.

In the beginning, you will have trouble eating a lot, but push it just a little bit. Your body needs to readjust, and after a few days it becomes easier.

“What Kind of Foods Should I Be Eating?”

Like I mentioned above, the best muscle building diet is the one that contains high-quality foods. Think caveman foods. What kind of nutrition did they have available in the old days when they were walking around naked?

They had mostly meat, then some fruits, vegetables, and berries. That’s what you should eat, because these foods are the most nutritionally dense.

A typical day on a really good muscle building diet might look like this:

  • Breakfast: Omelet with Bacon and Minced Meat
  • Lunch: Big Salad with Tuna and Chicken
  • Snack: 6 Eggs and 1 Banana
  • Dinner: Big Steak with Potatoes and Vegetables
  • Snack: Chicken Breast with Rice
  • Night Snack: Raw Milk or Boiled Eggs

Notice that I added in rice, which isn’t what our ancestors ate, but it’s not going to kill you, like pasta and white bread is.

“Should I Avoid Any Foods?”


Avoid almost everything that comes in a box. Avoid sugar, ice cream, candy, and all those foods that most obese people love so much.

They aren’t going to do anything but help you pack on fat. A solid muscle building diet should be clean, natural, and healthy.

The foods I mentioned above are the ones you want to focus on.

Think caveman!

“How Much Protein Do I Need?”

You should aim for around 1-2 grams of protein per pound of bodyweight.

So if you weigh 150 pounds, you may want to aim for a bit over 150 grams per day. If you aren’t seeing results, then increase it, and make sure you’re getting adequate calories as well.

“How Many Calories Should I Eat?”

If you’re already lean, then a good estimate is around 19 calories per pound of bodyweight.

Again, if you weigh 150 pounds, that would be 2850 calories. And as you go along, record your weight, and your waist circumference.

Gaining fat while gaining muscle is inevitable, but if it starts getting out of hand, which it shouldn’t, you can lower your calories just a bit.

But I’d say that around 2400-2800 calories is the minimum for a 150 pound person to gain muscle, so make sure your muscle building diet is in order.

“Do I Need to Buy Supplements?”

Most people will say yes, but I disagree.

Supplements are there as supplements, nothing more.

You first have to get your muscle building diet in order before any supplements can help you. Make sure you’re eating enough and that you’re eating good food before you add anything.

This does not apply to a high-quality multivitamin and an omega-3 fish oil supplements, as I think those are essential for anyone, whether you’re lifting weights or not.

Once you’ve done that, you may want to look at a normal whey protein powder and creatine.

“I’m Still Confused. Help!”


New information will always feel confusing and overwhelming. If you remember nothing else, then remember this: eat like a caveman, eat healthy, and eat as much as you can.

Pretty simple, right?

A muscle building diet IS simple, and you don’t have to focus on anything other than eating, eating, eating, so don’t worry about the rest.

There are a lot of websites, magazines, and “experts” out there that want to sell stuff to you, so don’t listen to them.

Listen to your body instead, and give it what it needs.

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