calories to build muscles

maximusfitness34

I eat around 2100 to 2300 calories a day to try gain some muscle mass and what foods should I eat like fruits meat etc

schnarfo

protein protein and more protein

pj_writer

you need plenty of protein to maintain and build muscle - so lean meat, fish, eggs, low fat dairy, nuts, beans etc

edited to add - and you'll also need to do some weight training... but I'm hoping you'll have worked that out :bigsmile:

hroush

Check out www.stronglifts.com They have a diet on there as well with the intention of gaining muscle.

dave4d

I eat around 2100 to 2300 calories a day to try gain some muscle mass and what foods should I eat like fruits meat etc

Eat the same foods you would eat if you were trying to lose weight, just more of it. You should probably aim for at least 1 gram of protein per pound of goal lean mass. Try to get plenty of carbs, and protein around your weight training workouts to get the fuel to your muscles.

Eat lots of veggies, proteins, and complex carbohydrates. Keep your simpler carbs for post workout,( like bananas, and other hi gi carbs).

mrphil86

That almost seems to low.

But it is also dependent on your goals, weight, ect...

I eat 2400 calories just to maintain. I'll eat 3000 calories to gain muscle mass.

I always loved the saying, "If you want mass, you must eat for mass."