Diet for muscle building

bazelbrush

I've been going to the gym now for about 4 months and am fairly happy with my workout.

The one thing I can't get my head around though is what I need to be eating, protein/calorie intake ect. There's so many different and conflicting information out there.

I'm a 22 year old male 6ft tall weighing 175pounds , I workout 3-4 times a week.

Would anyone have a rough idea how much calories/protein I would need to build muscle or where I could find out ?

Cheers B.

Alf Veedersane

You need to know your maintenance calories (TDEE):

http://scoobysworkshop.com/accurate-calorie-calculator/

You need to eat more than that to grow muscle. Start at 250 kcals more per day and aim to put on a pound every 1-2 weeks.

At 175 pounds, the most protein you'll benefit from in terms of building muscle is 140-145g

Irishcrx

Download myfittness pal , set your goals and track everything your eating. 0.5 to 1 pound per week gain is the aim , anything above that will be mostly fat the body can only build so much muscle per week naturally so train hard , eat right and be patient. It's a marathon not a sprint as they say.

bazelbrush

Thanks man that helps a lot. 3000 calories is what I need to gain size aperantly.. this should be fun haha

Zillah

My stats were a lot like yours a couple years ago. I really had to train myself to accept that the main change in my diet needed to be "more".