calories to build muscles

maximusfitness34
maximusfitness34 Posts: 5
edited September 26 in Food and Nutrition
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

Replies

  • schnarfo
    schnarfo Posts: 764 Member
    protein protein and more protein
  • pj_writer
    pj_writer Posts: 107 Member
    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
    hroush Posts: 2,073 Member
    Check out www.stronglifts.com They have a diet on there as well with the intention of gaining muscle.
  • dave4d
    dave4d Posts: 1,155 Member
    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
    mrphil86 Posts: 2,382 Member
    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."
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