3. Muscle Meals: Proteins, Carbs and Fats 

We suggest taking 300 extra calories per day.

That will work out to about an extra 10% of what you’re eating now.

That doesn’t sound like much, but, over the course of a year it will deliver an extra 109,500 calories per year.

That is a whole lot of muscle building nutrition!

Taking in just 300 extra calories per day means that you won’t be force feeding yourself.

Stuffing yourself – even with ‘healthy food’ – is metabolically inefficient for digestion, absorption and transport of nutrients.

So, to figure out how many calories to consume each day, simply add 300 calories to the total that you calculated earlier.

Ideal Macros To Pack On Mass

You’ve already got your caloric total for the day – your maintenance level plus 300.

Here’s how those calories need to be broken down:

Break your meals down to a macronutrient ratio of 40/40/30...

Meaning that you should eat 40% protein, 40% carbs and 30% healthy fats.

20-40% of those carbs should be fibrous carbs, with the rest being starchy carbs.Your protein sources should focus on animal meats, followed by fish, nuts and seeds

Below we’ve provided charts that list the best foods to eat in each macronutrient group, along with the suggested serving sizes: