Originally this content was for my FB Muscle massing group, but I realized it’s a popular subject for almost everyone. To be to the point, the principles are:

  1. Eat enough calories. Your daily calorie intake should be isocaloric at a minimum, and up to 25% plus over your maintenance calories (more if you have an extraordinarily fast metabolism). This point is fairly inarguable.

  2. Eat protein at every meal-Muscles are made from protein. This simple fact holds back numerous people from improved body composition

  3. Eat frequently, at least 3 times a day, preferably 4-6 if possible. This can be divided into smaller and larger meals

  4. Consume at least your bodyweight in grams of protein daily. Use protein powders if protein consumption is difficult to achieve through regular food

  5. Consume enough healthy fat. Around 20-40% of your calories should come from fast. Fat can come from animal protein, plant sources, and even fish oil.

  6. Consume enough carbs. Your diet can be anywhere from 20 all the way to 60% carbs depending on how active you are. More activity = more carbs.

  7. Time your carbs. Have carbs before, during, and after training. If you are very active, have them with your other meals as well. Using intraworkout carbs can dramatically change the quality of your workout

  8. Stay properly hydrated at all times, drink at least half your bodyweight in fluid ounces of water daily

  9. Eat and train consistently. Foundational, but it must be said

  10. Train for hypertrophy first, strength second. Moderate to high reps, moderate to high volume

Basic? Absolutely. But the basics are rarely well executed, otherwise there would not be such a need to discuss them.