Healthy Muscle Building: A Day of Eating

Adding some muscle to your frame can improve the way you look—and it will make you popular among friends who are moving furniture—but it’s also one of the best ways to ward off disease and maintain quality of life. We’re not talking about bodybuilder levels of bulk either. The addition of just a few pounds of muscle weight can be not only life-changing but achievable with just a handful of tweaks to your daily eating routine. 

Here’s our unbelievably simple (but science-backed) guide to setting up your diet for steady, solid muscle gains while minimizing body fat in the process. 

Muscle Is Health 

A 2022 scientific review confirms that building muscle can reduce body fat, increase metabolic rate, lower blood pressure, cut the risk of type-II diabetes, and promote bone mass (all in addition to giving you a head-turning physique). 

Living longer is one thing, but consider how building muscle will improve your day-to-day life. Chris Mohr, Phd, RD, a nutrition consultant to everyone from Delta Airlines to the U.S. government, says that people who gain muscle have more confidence. “If you’re a man, muscle will boost your testosterone,” says Mohr, “and if you’re a lady in your 70s, muscle will reduce your risk of falls, as well as the risk of serious injury if you do fall.”  

The trick is to gain muscle without adding a whole lot of

The trick is to gain muscle without adding a whole lot of body fat. 

In its position stand on diets and body composition, the International Society of Sports Nutrition (ISSN) notes that people can in fact gain muscle in calorie deficits—i.e., while dieting—but that to optimize rates of growth, it’s best to eat a surplus of calories. The take-home point is that strength training is the main stimulus for muscle growth, not nutrition. So if your goal is to build muscle, you can still do it while you work to lose weight, and if you want to grow muscle as quickly as possible and in greater amounts, you should eat a bit more than you currently are. 

The question then is, “How much more?” 

“Most people don’t need a massive increase in calories to gain muscle,” says Mohr, who says the exact number is individual. You can eat about the same number of calories you have been eating, or aim to eat a few hundred calories above that number if you really want to maximize gains. 

Muscle is added gradually, and in tiny amounts, so don’t expect to start gaining a pound a week. If you do see your weight going up fast, much of it will be fat, so back off your food intake. Instead, judge your results by your progress in the gym. If you’re getting stronger, adding reps and weight to your exercises, you’re getting more muscular. 

Healthy Muscle Guidelines 

1. Prioritize Protein 

Protein is the ultimate muscle food. It’s literally what muscle fibers are made of, so you need to eat a lot of it. Mohr recommends eating about one gram of protein per pound of your body weight, or goal body weight, every day. For example, a 170-pound man who wants more muscle and less fat should aim to consume roughly 170 grams of protein daily. Meanwhile, a 120-pound woman who wants to eventually put on 10 pounds of muscle should shoot for 130 grams. 

Don’t worry—you don’t have to buy a food scale and keep a tally. Make sure every meal contains one to two servings of a high-protein food that’s about the size and thickness of the palm of your hand (fingers excluded). Smaller people can start with one serving, while bigger people may need two. Mohr says that in most cases that will give you 20–30 grams protein per serving. 

The best protein sources are lean meats like chicken, turkey, and sirloin steak, as well as fish, eggs, cottage cheese, and yogurt. Take your pick of delicious lean protein entrees or premium proteins on the menu this week!  

2. Control Carbs and Fat 

Carb-rich foods give you energy, and since you’ll be lifting weights, you’ll need a good amount. Smart carb sources include potatoes, sweet potatoes, beans, rice, and oats, but you can have the occasional serving of pasta, bread, and breakfast cereal too. Give yourself a fist-sized portion of carbs at every meal. Also give yourself two fists worth of vegetables, or at least one fist’s serving of veggies and one of fruit. One piece of whole fruit counts as one serving. 

For instance, you can have one banana or orange along with your Western Scramble, Chicken Fajitas or a Grass-Fed Beef Burger with Pepper Jack Cheese and Pistachio Roasted Carrots for lunch, and Penne Alla Vodka with Grass-Fed Italian Beef Meatballs for dinner.  

Most of your fat intake will come by way of your protein sources (meat, fish, and dairy have fat in them too), but you can have conservative servings of high-fat foods as well. A palmful of nuts, seeds, or cheese makes a great snack, and can round out a protein serving. A quarter of an avocado can be added to a salad. If you want to put oil or another dressing on your salad, keep it at one tablespoon. 

If for some reason you find that you’re not progressing in your weight training, first look into your workouts and recovery practices. Are you pushing yourself sufficiently in the gym? Are you getting enough sleep? If you’re sure those things are on track, then add one serving of carbs at one meal to start, or add a snack to your day. The extra calories should do it. 

3. Eat Only At Mealtimes (Except 1 Snack) 

It’s easy to consume boatloads of calories when you’re on your phone, watching TV, or working, so don’t eat distracted. Discipline yourself to only eat at breakfast, lunch, and dinner. “Focus on the food and the people you’re hopefully enjoying the meal with,” says Mohr. 

However, there are some exceptions. If you have trouble getting your bodyweight in protein grams, you should have an extra serving of protein with one or more of your meals, or a snack between meals. 

Snacking is also appropriate if you work out at night after dinner. In that case, you should eat something before bed so you get some protein in your system before the long night’s fast. 

The formula for healthy snacking, says Mohr, is a combination of protein, fiber, and fat. Nuts offer all three in one. Other options include cheese and fruit, beef jerky and fruit, and hummus with either some chopped carrots and celery or a serving of pita bread. 

A Word On Weight Training 

According to the review, along with the position stand of the International Universities of Strength and Conditioning Association, your weight training should meet these criteria. 

Frequency: 2–3x a week 

Intensity: Take your sets within one or two reps of failure (the point at which you can’t perform another rep with good form). 

Volume: Perform 2–3 sets per exercise, and use multiple rep ranges. 

Rest: 2 minutes between sets of compound, multi-joint movements (squats, presses), and 60–90 seconds between sets of isolation exercises (curls, leg extensions). 

Putting it all Together 

Building muscle is one of the most effective ways to improve your health, boost confidence, and enhance your quality of life. By focusing on proper nutrition, prioritizing protein, and committing to a consistent strength training routine, you can achieve sustainable muscle growth while minimizing fat gain. Progress may be gradual, but with patience and dedication, the benefits—ranging from reduced disease risk to increased functional strength—are well worth the effort. Start making these small changes today and enjoy the lasting rewards of a stronger, healthier you. 

About The Author:

Sean Hyson has been covering fitness and nutrition for more than 20 years. Previously the Editor-in-Chief of Onnit and the Training Director for Men’s Fitness and Muscle&Fitness magazines, Hyson is a Certified Strength and Conditioning Specialist (CSCS) and the author of the books the Men’s Health Encyclopedia of Muscle and 101 Best Workouts of All Time. He lives in Austin, TX. Visit Sean at www.linkedin.com/in/seanhyson/