Rephrased: Diet for Muscle Mass Gain in Men

To achieve maximum muscle growth, focus on an effective "bulking phase" diet that specifies what to eat, when, and how to get the best results.

1. Suggested Weekly Meal Plan

Below is a proposed weekly meal schedule, keeping in mind that portions must be adjusted to individual needs and body response:

Day	Breakfast	Lunch	Dinner	Snacks
Monday	Oats with protein powder and banana	Chicken breast with quinoa and broccoli	Baked fish with sweet potato and mixed salad	Greek yogurt with nuts
Tuesday	Scrambled eggs with spinach and whole wheat bread	Grilled beef with brown rice and peas	Salmon with mashed potato and asparagus	Protein shake with almond milk and berries
Wednesday	Egg white omelette with tomato and avocado	Whole wheat pasta with meatballs and tomato sauce	Lentil stew with chicken	Cottage cheese with pineapple
Thursday	Protein pancakes with honey and fresh fruit	Turkey sandwich on whole wheat bread with coleslaw	Fish tacos with guacamole and salsa	Hummus with carrots and celery

2. How Many Calories Are Needed?

The bulking diet should focus on a proper distribution of macronutrients, especially around training times. Studies suggest that consuming 22 kcal per every 0.5 kg of body weight is a good starting point, while emphasizing the importance of individual customization based on metabolism.

3. Proteins and Macronutrients

Protein is the cornerstone of muscle building. It is essential to accurately determine protein amounts to ensure the body's needs are met. Examples of some high-protein foods and their approximate servings:

Chicken Breast (125g) = approx. 25g protein.
Lean Beef (125g) = approx. 25g protein.
Whey Protein Powder (1 scoop) = approx. 25g protein.

4. Important Tips for Following a Bulking Diet

Meal Frequency: The timing of meals is personal. It is not necessary to eat every few hours, as nutrients continue to be released for up to 4–6 hours after a meal. Try different strategies to find what works best for you.
Preparation: Setting a meal plan and prepping meals in advance makes it easier to stick to the diet.
Carbohydrates: Slowly increase the amount of carbohydrates, week by week.

5. Supplements to Support Muscle Mass Gain

To reach the high calorie levels required during the bulking phase, many choose supplements. Mass Gainers are an excellent option, as they provide a rich source of quality calories, combining essential proteins and carbohydrates for muscle development.